6/5/15 – “kelly”

J5 CrossFit – CrossFit

Warm-up

5 min squat warm up

Mobility

6 min mobility

Front rack mobility

Front Squat

3 sets of 5 reps

Build over the 3 sets

Rest 1-2 min in between sets

Practice 1 sec pause at the bottom

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Scaled

Run 200 m

20 step UPS

30 wall ball your choice