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2117 – open cycle week 4 day 3

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