12817 17 day remain

J5 CrossFit – CrossFit

“Its not whether you get knocked down , its wether you get up”
Vince Lombardi

Warm-up

3 rounds

20 dubs

15 ghd sit ups

15 ghd back ext

Mobility

hamstring

low back

Conditioning

for quility

3 rounds rest as needed

18/15 cals on bike + 1 sled push down and back 45×2 / 45

Metcon (Time)

RX

30/25 cal row buy in

then

then 4 rounds

30 push ups

15 dead lifts 135/95

5 front squats 135/95

then

30/25 cal row cash out

18 min time cap

Extra Credit

1- 3 x 10 dumbell clean 50/35

4- 50 bicep curl / 50 tricep ext / 40 curl / 40 ext / 30 url / 30 ext