92517 DELOAD WEEK #2
J5 CrossFit – CrossFit
The best time to plant a tree was 20 years ago. The second best time is now.
Warm-up
3 rounds
run 100m
10 burpee
Mobility
2 min each leg wall / couch stretch (elevated if need
1 min each side shoulder / upper arm band
1 min each side wrist
Specific warm up
after coach demos and discusses wod , move through each movments a few times
GOLD : Metcon (Time)
for time
50 wall ball 20/14
15 cleans 135/95
50 wall ball
10 clean 185/145
50 wall ball
5 clean 225/155
14 min time cap
SLVR : Metcon (Time)
for time
50 wall ball 20/14
15 cleans 95/65
50 wall ball
10 clean 135/95
50 wall ball
5 clean 185/145
14 min time cap
BRNZ : Metcon (Time)
for time
50 wall ball 14/10
15 cleans 75/55
50 wall ball
10 clean 95/65
50 wall ball
5 clean 135/95
14 min time cap
TEAM : Metcon (Time)
for time
50 wall ball 20/14
30 cleans 135/95
50 wall ball
20 cleans 185/145
50 wall ball
10 clean 225/155
14 min time cap
