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9717 cycle 3 week 8 of 8

7
Sep

9717 cycle 3 week 8 of 8

J5 CrossFit – CrossFit

Chuck NOrris
dosnt do a push up, he pushs the world down

Warm-up

coachs choice

Mobility

Athletes choice

Skill Practice

10 min rope climb practice

GOLD : Metcon (Time)

8 rounds for time

25 dubs

25 sit ups

EVERY MIN ON MIN

5 push ups

12 min time cap

SLVR : Metcon (Time)

8 rounds for time

20 dubs

20 sit ups

EVERY MIN ON MIN

5 push ups

12 min time cap

BRNZ : Metcon (Time)

8 rounds for time

10 dubs or 30 singles

20 crunch

EVERY MIN ON MIN

3 push ups

12 min time cap

Extra Credit

row 10 min

bike 10 min

run 10 min

ski 10 min