J5 CrossFit – CrossFit


quad roll / IT band


RX is Full Clean – we often call it a Squat Clean, it is not a power clean.

Badger (Time)

Three Rounds for time of:

30 Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
30 Min Cap for all

Scale 3 RFT

30 pwr cleans

30 ring rows – (keep them strict to avoid hurting bicep)

Run 400m