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22217 open cycle week 1 day 3

22
Feb

22217 open cycle week 1 day 3

J5 CrossFit – CrossFit

“great thoughts speak only to the thoughtful mind, but great actions speaks to all mankind.”
Theodore Roosevelt

Warm-up

20 sec on 10 sec rest jump rope double or single

8 rounds

Mobility

quad smash with kbell 2 min

ankle stretch with kbell 1 min each

Specific warm up

spend 10 min warming up

squat clean

box jump

1 : Metcon (AMRAP – Rounds and Reps)

9 min amrap

8 squat cleans

16 box jumps

32 double unders

RX – 185/125

Int- 135/95

RX- + 205/ 135

cool down / stretch

Extra Credit

1- dead lift 3-3-3-3-3-3 build

2- muscle ups 3 x5 ring

3- chest to bar 3x 10

4- plank 5 min develop