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61417 cycle 2 week 4 day 3

14
Jun

61417 cycle 2 week 4 day 3

J5 CrossFit – CrossFit

” find your tribe and love them hard “

Warm-up

team ANNIE

50/40/30/20/10

dubs

situps

Mobility

couch stretch

banded wall stretch

1 : Metcon (Time)

teams of 2 athletes you go I go. as in

1 athlete must do all 21 thrusters , then the next athlete completes all 21 thrusters then athlete 1 completes all of 21 swings so on and so on.

for time

21 thrusters 95/65

21 american swings 53/35

row 400m

15 thrusters 95/65

15 american swings 53/35

row 300

9 thrusters

9 american swings 53/35

row 200

RX + =

115/75

70/53

bike for cal 30/20/10

int- any thing under

20 min time cap

Extra Credit

1- back squat 5 x 5 med weight

2- single leg split squat w db / each arm

3- pistols 3 x 10