JP CrossFit – WOD Metcon Metcon (Time) Teams of three! For time: 6k row Player 1 – 500m row Player 2 – 3 rope climbs* Player 3 – 1 min plank hold *Rx+ = legless, seated from the floor 28 minute time cap!Players rotate every 500 meters. Rower moves to rope climbs, climber moves to planks, planker becomes the rower. Planker and climber can rest once they complete their work. Rotate at the 500, 1000, 1500 etc. Don’t worry about adding exactly 500m to whatever the total is when you get there.Read more

JP CrossFit – WOD Metcon Metcon (Time) For time: 20-18-16-14-12 Pistols 30 double unders — directly into — 10-8-6-4-2 Front squats* 30 double unders *Rx = 105/80 Rx+ = 155/105 16 minute time cap!Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 15 12 weighted squats 9 push ups 12 shoulder to overhead 9 push ups 12 thrusters 9 push ups –3 reverse burpees on the 0,5, and 10–Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 18 600m run 3 rounds of 10 snatches 10 weighted lungesRead more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20 2 rounds of Cindy –2 stair climbs– 1 Round of Cindy= 5 Pull ups 10 push ups 15 air squats rx+ weighted vestRead more