JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 25 200m run 20 dumbbell cleans 200m run 20 dumbbell front squats 200m run 20 DB shoulder to overheads 200m run 20 weighted DB situps RX+: run with your dumbbell 🙂Read more

JP CrossFit – WOD Metcon (5 Rounds for weight) E3MOM for 5 sets Front Squat S Set 1: 5 rep s rpe 6 Set 2. 4 reps rpe 7 Set 3 3 reps rpe 8 Set 4: 3 reps rpe 9 Set 5: Deload to set 2 weight and AMRAP it! Aim to get around 10 reps +/- 3 *Record load and input reps in comment section Metcon (Time) 3 rounds for time 400m run 15 Front Squats (95/75/65/55) 11 min cap!Read more

JP CrossFit – WOD Metcon (Weight) E2:30 for 5 rounds 2 split jerks *build in weight across sets *Last 2 sets should be RPE 8 Split Jerk (For reference and recording) Metcon (AMRAP – Rounds and Reps) AMRAP 7 2 wall walks 4 strict pull upsRead more

JP CrossFit – WOD Metcon (3 Rounds for weight) E3MOM for 3 sets 6-10 Double DB rear foot elevated split squats (per leg) *If you end on the higher end of the rep range, go up in weight Record the load you use and comment number of reps Metcon (4 Rounds for reps) EMOM 16 (4 rounds ) Min 1: AMRAP cal row Min 2: Rest Min 3: AMRAP line facing burpee Min 4: restLine Facing BurpeeRead more

JP CrossFit – WOD Metcon (5 Rounds for reps) 3:00 on/ 2:00 off x 5 rounds 40 dubs 16 db snatch 12 push ups AMRAP chest to bar pull ups Rx: 60/50/40/35 *Score is number of pull ups each roundRead more