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5 rings

J5 CrossFit – CrossFit

Warm-up

Mobility

power clean + front sqaut + jerk

5 min to warm up

then every 2 min for 12 min

build up to a heavy complex

EMOM

10 min emom

min 1 -20 wall ball

min 2 – 10 pull ups

RX+ 20/14 – ctb

rx 20/14- reg

inter 14/10 banded /rr

Extra Credit

15 ring muscle ups for time

box jump 25 reps high box no rebound

back ext 50 reps ( not unbroken)

Weght Loss Warriors

row 10 min

10 ghd sit up

10 back ext

3 rounds