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2817 week 5 day 3 open prep

8
Feb

2817 week 5 day 3 open prep

J5 CrossFit – CrossFit

“the art of conversation lies in listening”
malcom forbes

Warm-up

coachs choice

Mobility

6 min go get that hot spot

1 : Metcon (AMRAP – Reps)

team wod

max unbroken wall ball

1 set

ball can’t touch ground or be held with with hands or body. ball must be transitioned to other athlete

100 rep max cap

rx- 20/14

int- 14/10

2 : Metcon (AMRAP – Reps)

team wod

each athlete gets 2 min amrap . you go i go style. so 1 athlete 2 min then the other athlete gets 2 min.

1 min in between each amrap.

1- reps must be counted by team mate and no reps

2- each athlete get 4 rounds so 8 between you

of

6 front squats

10 box jumps

max cal row in remainder time

rx- 155/105

int-135/95

rx+185/125

add total reps

if you want to add your reps and score individual that is ok for the white board

Extra Credit

1- bench 2-2-2-2-2-2

2- 30 reps of power snatch 95/65

3-

50 cal bike

50 dub

50 cal row

50 cal ski