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