JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP 10 Box Jumps 10 Goblet Squats 10 Kettlebell Swings 10 Front Step Overhead Lunges Rx: 24/20″ & 16/12kg Rx+: 30/24″ & 24/16kg Metcon Choose one: Metcon (AMRAP – Reps) 8 Minute AMRAP Double UndersGet as many as you can, even if it’s just one! Metcon (AMRAP – Rounds) 8 minute AMRAP 10 Unbroken Double UndersScore “rounds” of 10 unbroken double unders Flight Simulator (Time) For time: 10-20-30-40-50-40-30-20-10 Double unders Sets must be performed unbroken. They may be combined. 8 minute time cap! Flight Sim (HQ) (Time) 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken double unders Individual sets. Cannot be combined.8 minute capRead more

JP CrossFit – WOD Weightlifting Find a moderately heavy single of a Power Clean with Push Jerk Clean and Jerk Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#Six minute capRead more

JP CrossFit – Olympic Weightlifting Keep the weights heavy and the volume low. Weightlifting Split Jerk (1×3) Find a heavy triple. Push Press (1×5) Find a heavy 5 Back Squat (1×5) Find a heavy 5Read more

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 28: 400m run 20 lateral hops Pick an egg!Read more

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 28: 400m run 20 lateral hops 6-12-18-24-30 etc Shoulder to overhead* Sit ups *Rx = 1 dumbbell Rx+ = 2 dumbbellsRep scheme: 400m, 20, 6, 6 400m, 20, 12, 12 400m, 20, 18, 18 etc…Read more