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12916 “on the 9th day of christmas”

9
Dec

12916 “on the 9th day of christmas”

J5 CrossFit – CrossFit

Warm-up

run 1 lap

5 front squats

5 back squats

5 rounds

Mobility

couch stretch

Strength

super set EMOM

6 min

front squat 4 reps

then

back squat 4 reps

rx- 175/115

int- 155/105

rx+ 195/125

Metcon (Time)

for time

30 calorie row

30 toes to bar

30 power clean

30 bar over burpee

30 hand stand push up

Rx

silver – 145/100

flat mat/ 1 at

int

bronze- 115/85

hr push up

rx +

gold- 165/110

strict hs pu

18 min time cap

Extra Credit

choose 2 of the following

Conditioning

1. 10 alt db snatch

10 ghd

3 rounds

2. 100 push ups for time

Core

3. emom

min1- 10 v up

min2- 10 hollow rock

8 min

BRO SESH “NON FUNCTIONAL FUN”

4.

3x 10 bicep curl

3 x 10 tri ext

3 x10 delt raise