JP CrossFit – WOD Metcon 800m Run (Time) Max Effort 800m Run Metcon Squat Rundamentals (AMRAP – Rounds and Reps) AMRAP 16: 200m run 3 rounds: 10 wall balls* 25 double unders *Rx = 20/14 ()Read more

JP CrossFit – WOD Metcon Metcon (5 Rounds for reps) EMOM 20: 1: 18/15 calorie row 2: 8 dumbbell overhead lunges* 8 dumbbell overhead lunges 3: AMRAP toes to bar 4: rest *Rx = 50/35First 8 lunges are on one side, second set is on the other side. Score is total toes to bar across the 5 rounds.Read more

JP CrossFit – WOD Metcon Metcon (Time) For time: 50 air squats 25 burpees 15 power cleans* 50 air squats 25 burpees 12 power cleans* 50 air squats 25 burpees 9 power cleans* *Rx = 95/65, 115/80, 135/95 Rx+ = 155/105, 185/125, 205/135 18 minute time cap!Read more

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14: 9 tall box jumps* 7 kettlebell swings* 5 strict pull ups 9 tall box jumps* 7 kettlebell swings* 5 strict handstand push ups *Rx = 30″/24″, 32kg/24kgRead more

JP CrossFit – Community Metcon (6 Rounds for reps) With a 2 min clock for 6 rounds 15 box jumps 10 toes to bar AMRAP dumbbell snatches –1:30 min rest–Read more