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112717

27
Nov

112717

J5 CrossFit – CrossFit

Do not take life too seriously. You will never get out of it alive.

Warm-up

wall ball warm up

3 rounds

10 med ball clean

10 wall balls

10 wall ball run

Mobility

1- 2 min hips

2- 2 mins ankles

3- 2 mins upper back /tspine

1: Front Squat (3-3-3-3-3-3)

every 2 min for 6 sets (12 min ) take 3 fronts squats with a 3 sec pause at the bottom. build over the 6 sets. have a counter if you are so inclined.

2: Metcon (AMRAP – Reps)

every 3 min (3 rounds)

row 400/300 m

then

max effort clean and jerk with the remaining time

135/95

rest 1 min in between each round.

score total reps for all 3 rounds
scale- light weight

Extra Credit

choose 2 of 3

1- 3 rounds

20 cal ski

20 sand bag over shoulder

2- ghd situps – 80 reps ( rest as needed)

3- run 1 mile