JP CrossFit – Community Metcon Metcon (Time) With a partner, accumulate 200(Rx) or 300(Rx+) burpees. You can only do burpees while your partner is: — running — doing wall balls — jumping rope If they stop, you stop! You can switch whenever you want, and do whichever other movement you want, so long as both […]

JP CrossFit – Olympic Weightlifting Weightlifting Snatch complex (Find a heavy 3 times through the complex) 1 snatch pull, 1 hang squat snatch Metcon Metcon (12 Rounds for weight) EMOM 12: 1 heavy overhead squat

JP CrossFit – Community Metcon Metcon (Time) With a partner, accumulate 200(Rx) or 300(Rx+) burpees. You can only do burpees while your partner is: — running — doing wall balls — jumping rope If they stop, you stop! You can switch whenever you want, and do whichever other movement you want, so long as both […]

JP CrossFit – WOD Weightlifting Front Squat (Find a heavy 3) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 13: 2 pistols 3 shoulder to overhead* 5 front squats* 7 toes to bar 11 push-ups *Rx = 115/80 *Rx+ = 155/105 Afterbash Metcon (No Measure) 4 rounds, NFT: 15 empty bar good mornings 20 banded […]

JP CrossFit – WOD Weightlifting Clean complex (1 power clean, 1 squat clean thruster) 2 times through at each weight (inside complex, TnG, but can rest between reps) Metcon Metcon (Time) For time: 800m run 40 hang power cleans* 800m run *Rx = 95/65 *Rx+ = 135/95 Afterbash Metcon (No Measure) Guided calf mobs