JP CrossFit – WOD Metcon (3 Rounds for reps) AMRAP 3 15 power cleans (115/105/85/75) Max calorie row –3 min rest– AMRAP 3 12 power cleans (155/135/105/95) Max calorie row –3 min rest– AMRAP 3 9 power cleans (185/155/125/105) Max calorie rowScore is total calories rowed across the 3 AMRAPS. Pop the top on this one!Read more

JP CrossFit – WOD Handstand Walk Skill Sesh–slay all day! (No Measure) Every 90 seconds for 9 min (3 sets each) Aspiring to have Handstand Walks: Set 1: 1-2 box around the worlds Set 2: 15-20 shoulder taps Has Handstand Walks: Set 1: Accumulate :15-:20 free standing handstand hold Set 2: 15-20 handstand wall plate walksPick the option that most applies to you for this skill session. These are skills that will help you work on the skills necessary to eventually get a handstand walk! Metcon (5 Rounds for reps) 5 rounds of 2:00 on/ 2:00 off 25 wall balls* AMRAP wall walks^ *Rx: 20 lb/14 lb, 10’/9′ ^Rx+: Handstand walk, 5′ = 1 repPick a wall ball that lets you complete 25 reps in two sets or less.Read more

Announcements Anything left in the Lost and Found bin is now fair game! We’ll donate whatever is left next week. JP CrossFit – Community Metcon (3 Rounds for reps) EMOM 18 Fight gone bad style Min 1: Burpees over line Min 2: Box step ups* Min 3:V-ups* Min 4: Lunges* Min 5: Ring rows Min 6 : rest *RX+: Option for DB step ups and Lunges, GHD’sRead more

Announcements Anything left in the Lost and Found bin is now fair game! We’ll donate whatever is left next week. JP CrossFit – Community Metcon (3 Rounds for reps) EMOM 18 Fight gone bad style Min 1: Burpees over line Min 2: Box step ups* Min 3: V-ups* Min 4: Lunges* Min 5: Ring rows Min 6 : rest *RX+: Option for DB step ups and Lunges, GHD’sRead more

Announcements Anything left in the Lost and Found bin is now fair game! We’ll donate whatever is left next week. JP CrossFit – WOD Metcon (Weight) E2MOM for 5 sets 1 squat clean + 1 front squatBuild in weight across sets to heaviest complex Metcon (Time) For time 3-6-9-12 Front squats* Chest-to-bar pull-ups** *Rx: 185/155/125/105 **Rx+: Bar muscle ups 10 min cap!Read more