JP CrossFit – Community Metcon ()

JP CrossFit – WOD Metcon Metcon (5 Rounds for reps) EMOM 30: 1: 8 pull ups 8 push ups 2: 8 toes to bar 8 air squats 3: 8 box jumps* 8 wall balls* 4: AMRAP double unders 5+6: rest *Rx = 24″/20″, 20/14

JP CrossFit – WOD Metcon Metcon (Time) For time: 5-4-3-2-1-2-3-4-5 Kettlebell swings* Goblet squats* *Rx = 16kg/12kg Rx+ = 24kg/16kg Weightlifting Clean (1 rep max!) Squat Clean Power Clean

JP CrossFit – WOD Announcements Warm-up (No Measure) Kettlebell Kitchen Catered Friday Night Lights, 9/13 Gymnastics Metcon (No Measure) EMOM 3: 4 strict handstand push ups Metcon Running of the Bells (AMRAP – Rounds and Reps) AMRAP 15: 10 burpees 20 sit ups 10 dumbbell step ups* 200m run w/ db* *Rx = 35/20, 24″/20″ […]

JP CrossFit – WOD Announcements Warm-up (No Measure) Gymnastics/Open Prep cycle starts next week! Look for a blog post on Monday Metcon Metcon (AMRAP – Reps) AMRAP 12: X hang power cleans* X bar over burpees *Rx = 95/65 Rx+ = 135/95 X = However many cleans you do, that’s how many burpees you do […]