62317 cycle 2 week 5 day 5

J5 CrossFit – CrossFit

“the smallest act of kindness is worth more than the grandest intention”

Warm-up

22 push up challenge day 5 of 22

then

3 rounds

6 empty bar hang snatch ( squat)

10 cal row

Bench Press

take 10 min warm up to 90 % of 1 rep max

then as a team

every 90 sec 1 rep @ 90%

3 x 1 rep

RX+: Metcon (Time)

for time

40/30 cals on bike

30 burpee box jump over 24/20

20 squat snatch 115/75

10 min cap

RX: Metcon (Time)

for time

40/30 cals rower

30 burpee box jump over 24/20

20 squat snatch 95/65

10 min cap

INT : Metcon (Time)

for time

40/30 cals rower

30 burpee box step over 24/20

20 power snatch 75/55

10 min cap

Extra Credit

1- ( weightlifting) squat clean from box 3-3-3-2-2-1

4- ( gymnastic) 3 x 50 ‘ handstand walk or progression