JP CrossFit – WOD Push Press (Every 2 min x 4 sets 3 push press *building in weight* ) Metcon (Time) 3 rounds for time: 6 shoulder to overhead* 8 front rack forward step lunges* 12 burpee over the bar *Rx: 135/105/95/75 7 min cap!POP THE TOP, LIGHT THE FUSE! This is a sprint!Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24 In teams of 2 Partner 1 : 400m run Partner 2: AMRAP: 14 dumbbell snatches 14 wallballs 14 burpees 14 weighted lunges Once partner 1 gets back from the run you switch! Partner 1 picks up where partner 2 left off.Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24 In teams of 2 Partner 1 : 400m run Partner 2: AMRAP: 14 dumbbell snatches 14 wallballs 14 burpees 14 weighted lungesOnce partner 1 gets back from the run you switch! Partner 1 picks up where partner 2 left off.Read more

JP CrossFit – WOD Metcon (Checkmark) EMOM 24 1. 15/12 cal row 2. 12 dumbbell clean and jerks* 3. 10 burpees over the dumbbell 4. 18 situps *Rx: 50/40/35/25 Rx+: Air Bike/GHDScore today is a checkmark 🙂 if you were here and worked hard it counts!Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 21 400m run 30 box jumps (24″/20″) 20 wall balls (20lb/14lb, 10’/9′ target)* *Rx+: tall balls (11’/10′ target)Read more