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