JP CrossFit – WOD Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Pull ups Box jumps* –Rest two minutes– 1-2-3-4-5-6-7-8-9-10 Push-ups Dumbbell Hang Squat Cleans* *Rx: 24/20″ box, 60/50/40/35 dumbbell Rx+: Chest to Bar Pull-ups 18 minute time cap!Read more

JP CrossFit – WOD Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Pull ups Box jumps* –Rest two minutes– 1-2-3-4-5-6-7-8-9-10 Push-ups Dumbbell Hang Squat Cleans* *Rx: 24/20″ box, 60/50/40/35 dumbbell Rx+: Chest to Bar Pull-ups 18 minute time cap!Read more

JP CrossFit – WOD Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Pull ups Box jumps* –Rest two minutes– 1-2-3-4-5-6-7-8-9-10 Push-ups Dumbbell Hang Squat Cleans* *Rx: 30/24/20″ box, 60/50/40/35 dumbbell Rx+: Chest to Bar Pull-ups 18 minute time cap!Read more

JP CrossFit – WOD Amanda Off the Wall (AMRAP – Reps) For Time: 9-7-5 Wall Walks Squat Snatches* *Rx: 135/105/95/75 14 minute time cap!For the weight, think 70-75% of your 1 rep max Squat Snatch.Read more

JP CrossFit – WOD Down Bad Crying at the Gym (Time) For Time: 9-7-5 Wall Walks Squat Cleans* *Rx: 225/185/155/125 14 minute time cap!For the weight, think 70-80% of your 1 rep max Squat. These should be heavy and hardRead more