J5 CrossFit – CrossFit

Overhead Squat

5 sets of 3 reps

Rest as needed

Work to a controlled weight, don’t be afraid to spend some time at the bottom .

20 mins

Metcon (AMRAP – Reps)

9 min amrap

3 power snatch @ 75/55

6 over head squats @75/55

9 bar over burpees

12 pull ups

Scaled

3 ground to overhead

6 front squat or ohs

9 burpees

12 ring rows
Remember team we have murph in a week.if you feel those hands tearing modify.

Extra Credit

Paralette push UPS

Bull bar dips

ghd sit UPS with med ball

All 3 sets

Set 1 10 reps

Set 2 12 rep

Set 3 15 rep

Run 1 mile not for time