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122916 ” the lemon”

29
Dec

122916 ” the lemon”

J5 CrossFit – CrossFit

Warm-up

8 lap run or row

Mobility

athlete choice

Gymnastics

EMOM 12 min

min 1 5-8 strict pull ups

min 2 5-8 hspu

min 3 5-8 dips

Metcon (Time)

2 rounds for time

12 min time cap

rx silver

row 600/500 m

30 box jump over 24/20

30 russ k swing 53/35

30 wall ball 20/14

Int bronze

row 500/400

25 step up 24/20

25 russ swing 44/26

25 wall ball 14/10

rx + gold

bike 30/25 cal

30 box jump over 24/20

30 russ swing 70/53

30 wall ball 30/20

Extra Credit

20 min upper body mobility

20 min lower body mobility

try

rom wod