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61617 cycle 2 week 4 day 5

16
Jun

61617 cycle 2 week 4 day 5

J5 CrossFit – CrossFit

“when you love what you have you then have everything”

Warm-up

5 rounds

run 100 m

10 push ups

Mobilty

tricep smash

chest stretch

1 : Bench Press

warm up for 7 min then

take 4 sets of 1 rep @ 80-85%

every min on min

1 : Metcon (AMRAP – Reps)

RX +

10 min amrap

10 toes 2 bar

5 bar muscle up

100 dubs

2: Metcon (AMRAP – Reps)

RX

10 min amrap

10 toes 2 bar

10 ctb

100 dubs

3 : Metcon (AMRAP – Reps)

int

10 min amrap

10 hanging leg raise

10 banded strict pull ups

150 singles

Extra Credit

1- squat cleans 3-3-3-2-2-1

2- hspu – 3 x 10 ( or progression)

3- hs walk – 3 x 50 ( or progression)