J5 CrossFit – CrossFit

Mobility

Front rack position

Ankle mobility

Skill Practice

3 rnds

2 min rope climb

30 sec L sit / 30 sec rest

30 sec nose to wall or wall walk

Metcon (Time)

For time

Run .800m

30 bb thrusters 45/35

20 pull-ups

Run .400m

20 thrusters

10 pull-ups

Run .200m

10 thrusters

5 pull-ups