123016 “the pineapple”

J5 CrossFit – CrossFit

Warm-up

2 rounds

row 200/150 m

12 goblet squats

12 barbell stiff leg dead lifts

1 : Front Squat

warm up to 60% then

every 90 sec

perform the the following sets in the following order:

60% x 5

65% x 3

70% x 3

75% x 3

80% x 1

85% x 1

log 85%

2: Metcon (Time)

for time

10 min cap

thrusters 10

50 dubs

thrusters 8

40 dubs

thrusters 6

30 dubs

thrusters 4

20 dubs

thrusters 2

10 dubs

RX silver 95/65

int bronze 75/55

rx + gold 135/95

Extra Credit

choose 2 of the following

Skill Practice

choose a movment you need most work on

Conditioning

10 9 8 7 6 5 4 3 2 1

of

cal row

burpee

situps

air squats

Core

3 x 10 hyper reverse

3 x 1 min plank