4122017 cycle 1 week 2 day 3 ” scream”

J5 CrossFit – CrossFit

“keep your eyes on the sky and feet on the ground”

Warm-up

coachs choice

Mobility

coachs choice

shin

glute

1 : Clean and Jerk

warm up to 60 %

then every 2 min

60%x3

70%x3

75%x3

80%x3

log heavy set

2: Metcon (AMRAP – Rounds and Reps)

team wod

you go I go for

15 min AMRAP

run 100m

10 wall balls 20/14

5 burpees

sprints count as 1 rep

Extra Credit

1- 3 x 20 cal bike

3- 4x 10 dips super set with 10 strict ring rows