91117 cycle 3 test week day 1

J5 CrossFit – CrossFit

“The attacks of September 11th were intended to break our spirit. Instead we have emerged stronger and more unified. We feel renewed devotion to the principles of political, economic, and religious freedom, the rule of law and respect for human life. We are more determined than ever to live our lives in freedom.” –Rudolph Giuliani

Warm-up

warm up

3 rounds

run or row 100 m

10 hip circles / hip swings

10 good mornings

5 empty bar back squats with 3 sec hold

STR: Back Squat (est 3 rm back squat )

20 min

2 min rest

SOLO : Metcon (Time)

REMEMBER THE FALLEN

2001 m row or run 1.25 miles

11 box jumps 24/20

11 thrusters 125/85

11 burpee chest to bar pull up

11 power cleans 175/125

11 hspu

11 k b swings

11 toes to bar

11 dead lifts 175/125

11 push jerks 125/85

2001 m row or run 1.25 miles

30 min cap

TEAM : Metcon (Time)

2001 m row or run 1.25 miles

11 box jumps 24/20

11 thrusters 125/85

11 burpee chest to bar pull up

11 power cleans 175/125

11 hspu

11 k b swings

11 toes to bar

11 dead lifts 175/125

11 push jerks 125/85

2001 m row or run 1.25 miles

30 min cap
team

you may break up run row how ever you want

both athletes must perform 11 reps of each movment

so 22 as a team but may break it up how ever you want