12816 “on the 8th day of christmas”

J5 CrossFit – CrossFit

Warm-up

run 3 laps

30 air squats

run 2 laps

20 air squats

run 1 lap

10 air squats

Mobility

8 min athletes choice

Skill Practice

10 min

practice a weakness

II: Metcon (AMRAP – Rounds and Reps)

15 min amrap

rx silver

10 wall ball 20/14

run 50 m

5 burpee

int

14/10

rx +

30/20

Extra Credit

choose one

Conditioning

100 cal row

Core

100 sit ups

Recovery

ROM WOD