12216 the invincible

J5 CrossFit – CrossFit

Warm-up

light jog then

barbell squat warm up

3 set 5 bs/ fs

Mobility

ankle mobility

Strength

lower body super set fun

rx+ 175/115

1: Metcon (AMRAP – Reps)

4 min amrap

rx

max effort burpee

box jump 24/20

2 min rest

2: Metcon (AMRAP – Reps)

3 min amrap

rx

max effort wall ball 20/14

2 min rest

3: Metcon (AMRAP – Reps)

2 min amrap

rx

max effort hang squat snatch 95/65

2 min rest

4 : Metcon (AMRAP – Reps)

1 min amrap

rx

max effort pull ups

V: Metcon (AMRAP – Reps)

total reps accumulated

Extra Credit

choose 2 of the following

Weightlifting

snatch pull 3 sets of 3 reps @ 105%

romanaian dead lift snatch grip @ 70% 3 x 3

Core

50 crunch

50 sit ups

Conditioning

10 cal 1 burpee

9 cal 2 bupree

8 cal 3 burpee

7 cal 4 burpee

6 cal 5 burpee

5 cal 6 burpee

4 cal 7 burpee

3 cal 8 burpee

2 cal 9 burpee

1 cal 10 burpee

bike or rower or both