1
Feb
2117 – open cycle week 4 day 3
J5 CrossFit – CrossFit
“honesty is the first chapter in the book of wisdom”
Thomas Jefferson
Warm-up
3 round
10 cal
10 lunge
10 dumbell snatch
Mobility
6 min go to hot spot
1 : Back Squat (5×3 80% of 1rm )
EVERY 2 min on the min 3 reps
10 min
2 : Metcon (AMRAP – Rounds and Reps)
team wod WED
you go I go
each round as a sprint
15 min amrap
8/6 cal
6 box jump over
6 squat snatch
RX -95/65
int – 75/55
RX+ – 115/75
Extra Credit
choose 4 of 5
1- 30 reps
ball over the shoulder 100/80
2- ghd sit ups weighted 50 reps
3- emom toes to bar 8 min 8 reps
4- work on bar muscle ups
5- work on ring muscle ups
