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04/20

J5 CrossFit – CrossFit

Mobility

back squat / couch stretch / ankle

Weightlifting

Back Squat

Set 1- 30% x 10

Set 2- 30% x 12

Set 3- 30% x 15

Set 4- 58% x 20

Metcon

24 min emom (stations) not for measure

1- 200m/150m row

2- 15 American kettlebell swings 53/35

3- 10 thrusters 75/55

4- 10 / 8 ring rows (yes everyone)