WOD

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 5 HSPU 10 toes to bar 15 walballs* Rx: 20/14, 10’/9′ Rx+: tall balls Strict Handstand Push-ups (5 rounds: 1 min on/1 min off Max rep strict HSPU) Today we are practicing skill work while fatigued! Pick a HARD scale for you and stick with that for all 5 rounds!
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JP CrossFit – WOD Metcon (4 Rounds for time) Every 4 min x 4 rounds 200 m run 12 pistols 8 deadlifts* 6 ring dips Rx: 225/155
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JP CrossFit – WOD Thruster (build to heavy 1 rep from floor) Metcon (Time) For time: 27 burpees over bar 12 hang squat clean thrusters 21 burpees over bar 9 hang squat clean thrusters 15 burpees over bar 6 hang squat clean thrusters 9 burpees over bar 3 hang squat clean thrusters Rx: 115/85 Rx+: 155/10516 min cap
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JP CrossFit – Community Metcon Metcon (3 Rounds for reps) Teams of 3! AMRAP 21: Partner A: 200m run Partner B: Active plate hold Partner C: AMRAP _______* *0:00 – 7:00 – Wall balls 7:00 – 14:00 – Sit-ups 14:00 – 21:00 – Burpees Partners rotate when Partner A returns from the run.Score is total reps per movement, so Wodify wants 3 numbers from you. You can write down the number of reps every time you switch and do the math, or just keep a running count the whole time.
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JP CrossFit – Community Metcon Metcon (3 Rounds for reps) Teams of 3! AMRAP 21: Partner A: 200m run Partner B: Active plate hold Partner C: AMRAP _______* *0:00 – 7:00 – Wall balls 7:00 – 14:00 – Sit-ups 14:00 – 21:00 – Burpees Partners rotate when Partner A returns from the run.Score is total reps per movement, so Wodify wants 3 numbers from you. You can write down the number of reps every time you switch and do the math, or just keep a running count the whole time.
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