11
Jan
11117 open cycle day 3 week 1
J5 CrossFit – CrossFit
Warm-up
caochs choice
Mobility
ankle / hip work
1 : Back Squat (5 x 5 @ 70% of 1rm )
2 : Metcon (AMRAP – Reps)
team wod wed
20 min amrap
you go i go style
you must complete full round as a sprint.
RX
15/12 cal row
10 power snatch 95/65
5 bar facing burpees
int
15/12 cal row
10 ground to over head
75/55
5 bar facing burpee
RX +
unbroken
partners count reps and hold to standard
Extra Credit
choose 2 of the following
sprints
10 sets of 10 cal sprints on bike rest 1 min
Core
3 x 10 ghd sit ups
5 min plank