Call Us: (618) 551-0445

8217 cycle 3 week 3 day 3 TEAM AMERICA

2
Aug

8217 cycle 3 week 3 day 3 TEAM AMERICA

J5 CrossFit – CrossFit

“It is health that is real wealth and not pieces of gold and silver”

Warm-up

team warm up

Mobility

quad smash

tspine smash

GOLD : Metcon (Time)

for time

teams o 2

2000 m row (0n 10/8)

100 thruster 75/55

60 chest to bar pull ups

15 min cap

SLVR : Metcon (Time)

for time

teams of 2

2000 m row

100 thruster 75/55

60 pull ups

15 min cap

BRNZ : Metcon (Time)

for time

teams of 2

2000 m row

100 thruster 45/35

60 pull ups

(banded or ring rows)

15 min cap

Extra Credit

1- RUMP PUMP

a- dead lift med weight 3 x12

b- weighted step-ups 10 each leg 3 sets

c- goblet squat holds 3 x 20 sec

2- work capacity

5 rounds

6 alt db snatch

6 double db clean

6 each arm overhead walking lunge