11817 week 2 open cycle day 3

J5 CrossFit – CrossFit

Warm-up

coaches choice team warm up

Mobility

ankle work

kettle bell static hold 2 min each side

1 : Front Squat (4 sets of 4 @ 75-80% )

log heavy set

2 : Metcon (Time)

TEAM WOD WED

8 rounds

rx

25 hr push ups

35 air squats

45 dubs

INT

25 mod push ups

35 air squats

60 singles

you may break this ups how ever you want as a team . lets get our sweat on

push each other and sprint to the finish.

22 min time cap

Extra Credit

choose 2 of the following

Conditioning

1- 10 suicides on turf rest 1 min

3- EMOM 10 min

min 1 – 10 cal row

min 2- 8 thrusters