JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 14 (:45s on/:15s off) 5 thrusters* 10 burpees over the bar 5 power snatches* 10 toes to bar *Rx: 105/85/65/55Read more

JP CrossFit – WOD Deadlift (Every 3 minutes x 4 sets 3 deadlifts @RPE 8 ) medium, 3rd rep starts to feel heavy Metcon (AMRAP – Rounds and Reps) AMRAP 3 min x 4 sets 12 kettlebell swings* 10 sit ups^ 8 box jump overs (24/20) -rest 1 min after each set- Pick up where you left off! *Rx:26kg/18kg/16kg/12kg ^Rx+: 10 GHDsRead more

JP CrossFit – WOD Partner Chipper (Time) For time, with a partner, you-go-I-go style 2k row 200 double unders 80 pullups 60 dumbbell clean and jerks* 40 pushups 2k row *Rx: 50/40/35/25 30 min capRead more

JP CrossFit – WOD Overhead Squat (Every 2 minutes x 6 sets: 1 OHS, building to a heavy single ) Metcon (Time) 1-3-5-7-9 wall walks 5-4-3-2-1 HEAVY overhead squats *Rx: 155/125/105/85 12 min capRead more

JP CrossFit – WOD Bench Press (Every 3 minutes x 4 sets 3 bench presses @RPE 8 ) medium, 3rd rep starts to feel heavy! Metcon (Time) 3 rounds for time 400 m run 20 alternating devils presses* *Rx: 50/40/35/25 14 min cap!Read more