92817 DE 2 the LOAD :2

J5 CrossFit – CrossFit

Don’t give up. Just continuing to hold on will yield/reveal strength and power. Continuing on after a setback is its own kind of strength. Perseverance is power.

Warm-up

5 min row

then

5 min run or mall walk (fast like)

Mobility

banded hip 1 min each

pigeion 1 min each

Specific warm up

after demo , go through all moves

GOLD : Metcon (Time)

6 rounds for time

24 air squats

24 push ups

24 walking lunges

run 400m

16 min cap

SLVR : Metcon (Time)

6 rounds for time

24 air squats

24 push ups

24 walking lunges

run 200m

16 min cap

BRNZ : Metcon (Time)

6 rounds for time

24 air squats

24 push ups mod

24 walking lunges

run or row 200m

16 min cap

TEAM: Metcon (Time)

8 ounds for time

12 air squats

12 push ups

12 walking lunges

run 200m

16 min cap

you go I go , must complete full round before partner goes , so sprint