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6917 cycle 2 week 3 day 5

9
Jun

6917 cycle 2 week 3 day 5

J5 CrossFit – CrossFit

“with great power comes great responsibility”

Warm-up

3 min row light

then 3 sets

10 hanging leg raise

10 push ups

Mobility

chest work with band and lacross ball

1 : Bench Press (5 x 2 )

spend 15 min on your own . perform 5 sets of 2 reps bench @ 70%-75% of 1 rep max

2: Metcon (Time)

RX +

4 rounds for time

run 400m

25 wall ball 30/20

3: Metcon (Time)

RX

4 rounds for time

run 400m

25 wall ball 20/14

4: Metcon (Time)

INT

4 rounds for time

run 400m

25 wall ball 14/10

Extra Credit

choose cafully

1- EMOM 8

1- 3 bar muscle ups

2- 5 burpee box jump over

2- 30 d ball clean 100/80

3- 20 tire flips

4- 50 hollow rock