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71217 pre cycle 3 test week team day

12
Jul

71217 pre cycle 3 test week team day

J5 CrossFit – CrossFit

“There are two ways of exerting one’s strength: one is pushing down, the other is pulling up.” —Booker T. Washington

Warm-up

6 rounds total

1 partner rows 10 cal

1 partner holds plank or does crunch

Mobility

athletes choice

SLVR: Metcon (Time)

for time

3 rounds

15 wallball 20/14

15 cal row

then (no rest)

3 rounds

10 thrusters 95/65

10 ring dips

then (no rest)

3 rounds

20 clean and jerks 115/75

40 dubs

then (no rest)

3 rounds

20 alt db snatch 50/35

20 burpee

30 min time cap

Extra Credit

keep the extra credit voume light this week folks, use this a a good test week. choose everything carfully.

1- cardio – slow 20 min

2- gymnastics – 10 min

3- hypertrophy – (body building) arm work

4- core- 5 min