JP CrossFit – Community Metcon Metcon (AMRAP – Reps) 24 min EMOM: With a partner, alternate max reps in a minute of the following movements: – wall balls – kettlebell swings – box jumps – toes to bar Score is your own total reps across all 12 minutes of work.During the first minute, Partner 1 […]

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) With a 12 minute clock: 800m run, then AMRAP: 30 burpees 20 deadlifts (115/80) 10 shoulder to overhead (115/80) – – – 4 min rest – – – Metcon (AMRAP – Rounds and Reps) With a 12 minute clock: 400m run, then AMRAP: 15 […]

JP CrossFit – WOD Metcon Metcon (Weight) EMOM 14: Min 1-4: 3 squat cleans Min 5-8: 2 squat cleans Min 9-14: 1 squat cleanBuilding across. Don’t do the same weight for more than 2 minutes. Score is heaviest weight lifted. Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12: 12 dumbbell snatches* 25′ dumbbell overhead walking lunge* 6 bar muscle-ups 25′ dumbbell overhead walking lunge* *Rx = 35/20 Rx+ = 50/35 Afterbash Metcon (No Measure) 3 rounds: 30 sec pigeon (per side) 30 sec down dog 10 perfect air squats

JP CrossFit – WOD Metcon Laura’s Fault, aka LVC (3 Rounds for reps) With a running clock: 0:00 – 3:00 Calorie row (28/21) AMRAP power snatches* 3:00 – 6:00 Rest 6:00 – 9:00 Calorie row (21/15) AMRAP overhead squats* 9:00 – 12:00 Rest 12:00 – 15:00 Calorie row (15/9) AMRAP squat snatches* *Rx = 80/55 […]