JP CrossFit – WOD Metcon Metcon (Time) 5 rounds: 6 power snatches* 6 pull ups 6 toes to bar *Rx = 95/65 Rx+ = 135/95

JP CrossFit – WOD Weightlifting Metcon (Weight) EMOM 5: 2 shoulder press 3 push pressFive unbroken reps y’all Metcon Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, […]

JP CrossFit – WOD Weightlifting Front Squat (30 minutes for a heavy 5!) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 4: 6 wall balls (20/14) 4 burpees

JP CrossFit – WOD Metcon Metcon (Time) For time: 100 double unders 25 deadlifts* 50 sit ups 50 lunges 50 push ups 50 air squats 25 deadlifts* 100 double unders *Rx = 155/105 Rx+ = 225/15518 minute hard cap! Add one second to 18:00 for every rep not completed.

JP CrossFit – WOD Metcon Metcon (Weight) EMOM 8: Odd: 4 overhead squats Even: 4 thrustersAdd weight after the thrusters. Score is heaviest set completed of both movements. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12: 8 overhead squats* 4 bar over burpees 8 thrusters* 4 bar over burpees — 1 min rest — […]