JP CrossFit – WOD Clean and Jerk (Every 2 minutes x 4 sets 2 power clean and push jerks *building in weight*) Metcon (AMRAP – Rounds and Reps) AMRAP 16 10 clean and jerks* 8 front rack lunges* 6 handstand pushups Rx: 95/75/65/55Read more

JP CrossFit – WOD Metcon (6 Rounds for reps) 90 seconds on/90 seconds off for 6 rounds 12/15 cal row max rep burpee box jump overs in remaining time (24”/20”) Tabata Abs! (No Measure) 1. hollow rocks 2. sit upsRead more

JP CrossFit – WOD Weighted Pull-ups (5×3 – building in weight) Metcon (Time) 5 rounds for time 30 air squats 16 single arm alternating devils press* 2 rope climbs 16 min cap! *Rx: 50/35/25/20Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) Metcon: AMRAP 3 x 5 sets 8 wall balls (20/14)* 8 d-ball cleans to shoulder* 30 double unders -rest 90 seconds between sets- *Rx+: tall balls, 30/100lb sandbagRead more

JP CrossFit – Community Metcon (Time) For time: With a partner, I-go-you-go 800m run (together) 80 air squats 80 box jumps 80 ab mat situps 80 russian kettlebell swings 80 pushups 1,000m row 30 min cap!Read more