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04/22

J5 CrossFit – CrossFit

Mobility

front rack / shoulder

Weightlifting

Front Squat (10/8/6/4/2/1 reps – work to 1RM)

Metcon

3 – 500m rows, 3 mins rest in between

Reset and log all separately

500m Row (Time)

Max Effort 500m Row

500m Row (Time)

Max Effort 500m Row

500m Row (Time)

Max Effort 500m Row