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