27
Sep
92717 DELoaDED Two
J5 CrossFit – CrossFit
People are satisfied to judge things by their own narrow experience, never knowing of the wide world outside.
Warm-up
3 rounds :
10 jumping jacks
8 lunges
6 ring rows
4 push ups
Mobility
2 min t spine smash
1 min 1 min calf roll each
Specific warm up
demo and warm up through the range of all movments
GOLD: Metcon (Time)
for time
120 dubs
60 ctb
60 hang power snatch 95/65
120 dubs
17 min cap
SLVR: Metcon (Time)
for time
100 dubs
50 pull up
50 hang power snatch 75/55
100 dubs
17 min cap
BRNZ: Metcon (Time)
for time
100 singles
50 ring row / banded
50 hang power snatch 45/35
100 singles
17 min cap
TEAM: Metcon (Time)
for time
120 dubs each
120 ctb pull up
hang power snatch 95/65
120 dubs each
RELAY
17 min cap
