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111317 delaod week

13
Nov

111317 delaod week

J5 CrossFit – CrossFit

Don’t aspire to make a living, aspire to make a difference.

DENZEL

Warm-up

8-10 min total body warm up coachs choice

Mobility

6-8 min coachs choice mobility

Skill Practice

8 min

gymnastic skill practice

:}: Metcon (Time)

for total time

3 rounds of

10 clean and jerks

20 burpees

rest 2 min

then

3 rounds

10 power snatch

30 double unders

RX 95/65

18 min time cap
scaled options

– light weight

– singles x 2

Extra Credit

1- 30 min mobility

2- 20 min light cardio

3- odd object skill practice