Community-Sat
JR CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 20 Min Partner AMRAP Round For Round 100 M Sprint 6 Box Jump Overs 8 Kettle Bell Swings 10 Wall…
Easy Like Sunday Rowing
JR CrossFit – JR Endurance Club Metcon (Time) 3 Rds 1500 meters 2 min rest between rds *optional 1 mile run after 3 rds rowing.
Wed – FRIENDS!
JR CrossFit – CrossFit Metcon (Time) For Time 2001 meter Run 11 Box Jumps (30/24 in) 11 Thrusters (125/85) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (175/115) 11 Handstand Push-Ups 11…
Triplets-Saturday
JR CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) In teams of 3 complete: 30 min AMRAP 600 M WB Run 45 WB 35 TTB (165/110) 25 Burpee Over…
Partners
JR CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 8 Rounds (16 Total) 2 min AMRAP/ 2 Min Rest 12/10 Calorie Row 8 Hang Power Cleans (115/95) 8 Thrusters…
Mon – This again?
JR CrossFit – CrossFit Metcon (Time) For Time: Buy In 400 Run 50 Deadlift (135/95) 10 OH Lunge (45/25) 40 Bar Over Burpee 10 OH Lunge 30 KB Swing (53/35)…
Sat- Partner Chipper
JR CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 22 Min AMRAP 50 Clean and Jerk (135/95) 25 Synchronized T2B 50 Cal Row 25 Synchronized Burpees 50 DB Thrusters…
Mon – Because I was Inverted
JR CrossFit – CrossFit Metcon (Time) For Time 3-6-9-12-9-6-3 HSPU 7 T2B after each set RX+: Deficit HSPU *when finished 1 mile run or 1k row or 2k bike.
CrossFit Total
JR CrossFit – JR Barbell Club Back Squat Shoulder Press Deadlift
Hanging Around
JR CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) Partner WOD 0:00-8:00 (50/30 Cal Bike) 21 Wall Balls 9 T2B 10:00-18:00 (60/40 Cal Row) 15 SDHP 15 Front Squats…