JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 16: 10 step ups* 9 kettlebell swings* 3 wall walks 1 rope climb *Rx = 24″/20″, 24kg/16kg Rx+ = 32kg/24kgCompare to 08/31/22Read more

JP CrossFit – Community Metco (Time) For time, w/partner: 100 wallballs 100 pushups 100 kettlebell swings 100 situps 100 weighted step ups Every 2 min, starting at 0:00- 5 synchro burpees Rx+: 8 synchro burpees30 min capRead more

JP CrossFit – Community Metcon (Time) For time, w/partner: 100 wallballs 100 pushups 100 kettlebell swings 100 situps 100 weighted step ups Every 2 min, starting at 0:00- 5 synchro burpees Rx+: 8 synchro burpees30 min capRead more

JP CrossFit – WOD Metcon (3 Rounds for reps) AMRAP 3 8 box jumps 6 OH lunges 4 chest to bar -rest 2 min- AMRAP 5 10 box jumps 8 front rack lunges 6 chest to bar -rest 2 min- AMRAP 7 12 box jumps 10 back rack lunges 8 chest to bar Rx: 75/55 Rx+: 105/75Read more

JP CrossFit – Olympic Weightlifting Hang Snatch (2×1 @90%) Snatch from blocks below the knee: 3×2 @85-87%, then 2×1 @90% Snatch Pull (5×3 @100-110%) from blocks below knee Front Squat (5×2) 5×2 @90-100% of your CJ. Focus on speed Accessories four supersets: 8 box jumps (w/straight leg landing) 60 sec front plankRead more