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