18
Sep
91817 DELOAD WEEK
J5 CrossFit – CrossFit
Warm-up
coachs choice
5-8 min
Mobility
coachs choice 5-6 min
DEMO
5-6 min demo from coach
Specific warm up
warm up movements 5-6 min
GOLD : Metcon (Time)
for time
13-11-9-7-5
chest to bar pull ups
squat snatch 115/75
12 min time cap
SLVR : Metcon (Time)
for time
13-11-9-7-5
pull ups
squat snatch 95/65
12 min time cap
BRNZ: Metcon (Time)
for time
13-11-9-7-5
banded pull ups
or ring rows
snatch 75/55
12 min time cap