JP CrossFit – WOD Metcon (AMRAP – Reps) Back SQUATS E2:30 for 6 sets Set 1: 5 reps rpe 6 Set 2. 4 reps rpe 7 Set 3 3 reps rpe 8 (this is the amrap weight) Set 4: 3 reps rpe 8 Set 5 3 reps rpe 9 (heaviest set of 3) Set 6: Deload to set 3 weight and AMRAP it! Score is # of reps. In comment section write down your load Back Squat (For reference and record) Metcon (AMRAP – Rounds and Reps) AMRAP 12 Partner A: 14/12 cal row Partner B: 40 ft Double DB walking lunge –1:00 rest after both partners have worked– *Score is rounds and reps total as a partnership. Each time you transition we will count that as a round each. 20ft = 1 rep.Read more

JP CrossFit – WOD Metcon (4 Rounds for reps) 3:00 on/ 1:00 off for 4 sets (2 sets of each – alternating): Set 1: 45 Single Unders 10 Hand Release Push-Ups AMRAP Toes to bar Set 2 : 45 Single Unders 10 Strict Toes to bar AMRAP Hand Release Push-ups Score is reps of toes to bar plus reps of hand release push ups only. jump rope and required reps of the second movement don’t count.Read more

JP CrossFit – WOD Metcon (Weight) E2MOM for 5 rounds 2 Push Jerks Build in weight across sets to end in RPE 9 Push Jerk (1×2 ) For your records Metcon (Time) For Time 400m run 21 push presses* 400m run 15 push presses* 400m run 9 push presses * *Rx:105/75/65/55 11 min cap! Scoring: Score is the time it takes you to complete the work. If you don’t finish, add 1 sec for every rep you didn’t complete. Runs each cound as 2 reps (1 for making it out the door, one for making it back in).Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 30 With a partner: 100 box jumps 100 goblet squats 100 DB snatches EMOM starting @ 0:00- burpees! Rx: 3 burpees Rx+: 5 burpees Newer folks can consider doing teams of 3 or 1 burpee.Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 30 With a partner: 100 box jumps 100 goblet squats 100 DB snatches EMOM starting @ 0:00- burpees! Rx: 3 burpees Rx+: 5 burpees Newer folks can consider doing teams of 3 or 1 burpee.Read more