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12716 on the 7 th day of christmas

7
Dec

12716 on the 7 th day of christmas

J5 CrossFit – CrossFit

5k Row (Time)

Max Effort 5k Row
teams of 2 athletes

Mobility

shoulder and glute lacross ball

I : Metcon (AMRAP – Reps)

team wod

2 athletes

2 rounds

2 min of max reps rope climb

rest 1 min

2 min of max effort air squats

rest 1 min

2 min of ma effort push ups

rest 1 min

max reps accumulated over rounds

Extra Credit

choose 2 of the following

Strength

1- dead lift – 4 x 4 build up

2- 30 back ext weighted

Conditioning

3. 100 cal on aab every tie you break 20 sit ups