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04/15

J5 CrossFit – CrossFit

Mobility

lacross ball work / shoulder and forearm

Weightlifting

Split Jerk (Establish 1rm over 15 mins)

Metcon

Metcon (AMRAP – Reps)

30 sec pull ups

–30 sec rest

30 sec hspu

–30 sec rest

30 sec ab mat sit ups

–30 sec rest

3 RFT
Scaled:

Ring rows

Pushups

Ab mat sit UPS