JP CrossFit – WOD Metcon (Time) For time: 3 rounds: 10 overhead squats* 10 burpee over bar 10 sit-ups -Rest 4 min- 1 round: 30 overhead squats** 30 burpee over bar 30 sit-ups *Rx: 135/95/75/65 **Rx: 95/75/65/55 22 min cap!Read more

JP CrossFit – WOD Shoulder Press (Every 2 min for 5 sets: 3 strict press* ) *building to a heavy 3 rep Push n’ Pull (AMRAP – Rounds and Reps) AMRAP 6 3 strict presses* 3 strict pullups *Rx: 65%-70% of the heavy 3 rep from aboveRead more

JP CrossFit – WOD Metcon (Time) 5 rounds for time: 500m row 400m run -rest 3 min- 36 min cap!Read more

JP CrossFit – Community Metcon (Time) For time: Cash in: 400m Weighted run* 3 rounds of: 34 DB Russian twist 24 DB Clean and Jerk^ 14 Burpee over dumbbell Cash out: 400m burdened run* *Run with dumbells, plates, d-balls, sandbags, etc… ^Rx+: Double dumbbell clean and jerk 18 min cap!Read more

JP CrossFit – Community Metcon (Time) For time: Cash in: 400m Weighted run* 3 rounds of: 34 DB Russian twist 24 DB Clean and Jerk^ 14 Burpee over dumbbell Cash out: 400m burdened run* *Run with dumbells, plates, d-balls, sandbags, etc… ^Rx+: Double dumbbell clean and jerk 18 min cap!Read more