JP CrossFit – WOD Weightlifting Paused Front Squat (3 second pause at the bottom. Find a heavy 3×3!) Weightlifting Admiral Ackbar (Time) For time: 12-9-6 Burpees Chest to bar pull ups — 3 minute rest — 12-9-6 Burpees Pull ups

JP CrossFit – WOD Weightlifting Metcon (Weight) Every 90 sec for 6 rounds: 3 jerk balances 1 split jerkfrom the ground! Metcon Metcon (Weight) EMOM 10: 1 clean and jerk Split Jerk (for reference) Clean and Jerk (for reference)

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 22: Teams of 3, with a medball: 20 partner Russian twists 25 partner sit ups 30 partner lunges 35 partner air squats 400m run

JP CrossFit – Olympic Weightlifting Metcon Metcon (Weight) E90 F8: 2 split jerks Pause at the bottom of the dip, and in the catch. Weightlifting Split Jerk (1 rep max!)

JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 22: Teams of 3, with a medball: 20 partner Russian twists 25 partner sit ups 30 partner lunges 35 partner air squats 400m run