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12117 ( 24 days and counting)

1
Dec

12117 ( 24 days and counting)

J5 CrossFit – CrossFit

Life isn’t about finding yourself. Life is about creating yourself.

Warm-up

coach drills on turf

Mobility

1- low back

2- hamstring

3- shoulder

1: Push Press (3-3-3-3-3-3 )

6 sets , as a team every 90 sec

build up to heavy set

2: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
at the 10 min mark

starts the next section

3: 1 power clean + 2 thrusters (6 min to est )

power clean the weight from the floor then perform 2 thruster.
no squat clean

Extra Credit

choose 2 of 3

1- 3 x 30 ft hs walk

2- 50 hollow rocks

3- deadlift – 5-5-5-5-5-5