JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) With a partner: AMRAP 24: 200m run 20 synchro sit ups 20 synchro kettlebell swings A: 18 air squats 12 burpees B: 18 Russian twists 12 push upsPartners run together and do the synchro work together, and then one does A and the other does B, alternating A and B every round. Athletes can’t leave the room til both have finished their individual work.Read more

JP CrossFit – Olympic Weightlifting Weightlifting Snatch (3×1) 3×1 at 85% of your snatch pr Clean and Jerk (3×1) 3×1 at 85% of your CJ PR Back Squat (3×3) 3×3 at 75% of your estimated max back squat Afterbash 3×3 straight-legged box jumpRead more

JP CrossFit – WOD Pull-upsRead more

JP CrossFit – Community Metcon Metcon (Time) For time: 300m run 30 air squats 30 burpees 6 minute cap! At the 8:00 mark: Track Lunge (Time) For time: 300m walking lunges* *Rx+: backstep lungeRead more

JP CrossFit – Olympic Weightlifting Weightlifting Snatch (HS, then 2×1) Find a heavy single, then do two back-off sets at 90-95% Clean and Jerk (2×1) 2×1 at 85-90% Front Squat (3×2) 3×2 at 85% Afterbash 3×3 at 20% of max back squatRead more