J5 CrossFit – CrossFit

Mobility

Lacrosse Delt / Shoulder

Skill Practice

Muscle Practice

or 3 sets of 10 ring rows, transitions, dips

Metcon

Metcon (AMRAP – Reps)

10 min AMRAP

20 KB American 53/35

15 WBs 20/14

10 C2B Pull Ups
Scale

20 KB Russian choose #

15 WBs choose #

10 Ring Rows