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9617 cycle 3 week 8 of 8

5
Sep

9617 cycle 3 week 8 of 8

J5 CrossFit – CrossFit

DEATH once had a CHUCK NORRIS experience

Warm-up

run or row 500

then

3 rounds squat drills

10 air squats

10 hip circles each side

10 lunge

10 hip swing / kick

Mobility

couch / wall stretch 2 min each side

STR : Back Squat (5 x 3 @ 85 % )

GOLD : Metcon (Time)

4 rounds for time

18 wall ball 20/ 14

15 box jump 24/20

12 ALT DB snatch 50/35

14 min time cap

SLVR : Metcon (Time)

4 rounds for time

15 wall ball 20/ 14

12 box jump 24/20

10 ALT DB snatch 50/35

14 min time cap

BRNz : Metcon (Time)

4 rounds for time

15 wall ball 14/10

12 box step ups 24/20

10 ALT DB snatch 35/20

14 min time cap

Extra Credit

REND LAKE WORK

– emom 8

min 1- 10 wall balls

min 2- 5 dead lifts + 3 burpee box jump over

festivus

EMOM 8

min 1- 30 singles

min 2- 5 burpee over rower

DTOWN

1- 3 rounds row 300 / 20 bb thruster / 10 pull ups

2- -3 rounds 10 cleans / 10 dips

3- 3 rounds 10 ohs / run 400