42717 cycle 1 week 4 day 4 ” step bothers “

J5 CrossFit – CrossFit

“in the middle of a difficulty lies opportunity “

Warm-up

5 min run/ row / ski / bike

Mobility

athlete choice

1 : Shoulder Press

spend 7 min warming up. then every 90 sec take 1 lift.

set 1- 70%

set 2- 75%

set 3- 80%

set 4- 90%

log heavy set

2 : 42717 silver (AMRAP – Reps)

rx

10 min amrap

20 situps

18 air squats

15 push ups

12 pull ups

3: 42717 bronze (AMRAP – Reps)

intermediate

10 min amrap

20 crunch

18 squats

15 push ups

12 ring row