JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: Main course: 20 sit-ups 15 swings 10 burpees +choose a side! Sides: 15 push-ups 15 dumbbelll shoulder to overhead 15 dumbbell snatches 15 goblet squats 15 weighted lunges 15 dumbbell clean and jerks – 2 min rest – Choose a dessert cashout! 600m run 100 air squats 150 lateral hopsRead more

JP CrossFit – WOD Weightlifting Overhead Squat (3×6!) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10: 9 overhead squats* 35 double unders *Rx = 75/55 Rx+ = 115/80Read more

JP CrossFit – WOD Metcon Metcon (Time) 2 rounds: 25 box jump overs* 25 toes to bar 25 kettlebell swings* 25 sit ups 25 weighted step ups* 25 Russian twists* 25 transverse wall balls* 25 up downs *Rx = 24″/20″, 24kg/16kg, 50/35, 20/14 Rx+ = 30 reps each 23 minute cap!All the things! Step ups and twists are with a dumbbell.Read more

JP CrossFit – WOD Weightlifting Metcon (Weight) EMOM 9: 1 clean and jerk Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7: 3 clean and jerks* 5 front squats* 7 bar over burpees *Rx = 115/80 Rx+ = 155/105Read more

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 24: Teams of 3: 15 synchro push ups 18 synchro lunges 21 synchro sit ups After each round, each partner rows 250m, one at a time. A medball is held overhead by another partner. Third partner rests. At the 24:00, synchro high fivesRead more