42017 cycle 1 week 3 day 4 “fist of fury”

J5 CrossFit – CrossFit

“when you blame others for your problems you give away all of your power”

Warm-up

run or row 800

Mobility

athlete choice

1: Shoulder Press

5 min to warm up then

every 90 sec

1- 65% x 2

2- 75% x 2

3- 80% x 2

4- 85% x2

log heavy set

EMOM

min 1- 10 alt front rack step ups to a box 24/20 ( your choice)

15 min