JP CrossFit – WOD Metcon (Time) For time: 30 hang power cleans 30 bar over burpees 30 front squats 30 bar over burpees 30 hang squat cleans 15 min cap!!! *Rx: 95/65 Rx+: 115/80Read more

JP CrossFit – WOD Metcon (Time) 20 rounds: 5 wall balls* 3 pull ups 1 deadlift* *Rx: 20/14, 225/155 **Rx+: 315/205 17 min cap!!Read more

JP CrossFit – WOD Deficit Handstand Push-Ups Kipping is allowed. If you don’t have rx HSPU, find the hardest scale for 1 rep and complete at least 6 sets. Metcon (AMRAP – Rounds and Reps) With a 12 min clock: 12 dumbbell snatches* 10 box jumps* 8 handstand push ups –at the 0, 5 and 10, 45 double unders– *Rx: 50/35, 24/20 Rx+: 70/50Read more

JP CrossFit – WOD Split Squats (3×10) Each leg does a total of 30 squats Back Squat (moderate 3×10) 100 Sit-ups for time (Time) 100 sit-ups for time5 min cap!Read more

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18: 250m pirate ship row 10 reanimated zombies 31 coffin hops 10 ghost to bar 31 pumpkin tossesRead more