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81617

16
Aug

81617

J5 CrossFit – CrossFit

CHUCK ORRIS puts out fire with gas

Warm-up

5 rounds

6 ghd sit ups

6 ghd back ext

6 hollow rocks

6 super mans

Mobility

coachs choice

GOLD : Metcon (Time)

for time

20 rounds

2 athletes per team

you go I go

( athlete must complete round before the next goes)

10 wall ball – 20/14

5 dead lifts – 245/155

24 min cap

sLVR : Metcon (Time)

for time

20 rounds

2 athletes per team

you go I go

( athlete must complete round before the next goes)

10 wall ball – 20/14

5 dead lifts – 225/135

24 min cap

BRNZ : Metcon (Time)

for time

20 rounds

2 athletes per team

you go I go

( athlete must complete round before the next goes)

10 wall ball – 14/10

5 dead lifts – 205/115

24 min cap

Extra Credit

1- rump pump

3x 12 bulgarian split squats w db

3 x 10 weighted good mornings

2 x 100 m lunge walk

2- fat loss

15 min bike

15 min row

15 min walk

3- work capcity

3 rounds

6 ohs

12 pwr snatch

24 pull up

95/65