J5 CrossFit – CrossFit

” As we look ahead into the next century, leaders will be those who empower others”
Bill Gates

Warm-up

Mobility

banded upper body work

Obstacle course

each athlete must complete 2 runs of the following.

2 athletes may go at once.

starting by the mirror area (swoll station)

you must complete 8 ball over the pull up bar.

then

lunge to the grenade and complete 15 sit ups

then lunge to the turf and make it over all of the boxes ahead

Skill Practice

while athletes are running the course.

complete 5 sests of 8/10 kettle swings with your choice weight

Metcon (AMRAP – Reps)

for total reps accumulated

2 rounds

RX

2 min max cal row

1 min rest

2 min of max hand stand push ups

1 min rest

2 min max burpee box jump over 24/20

1 min rest

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Intermediate (formally scaled)

2 min max cal row

1 min rest

2 min of max push ups

1 min rest

2 min max burpee box step over

1 min rest

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RX plus

2 min max cal Assalt bike

1 min rest

2 min of max strict hspu

1 min rest

2 min max burpee box jump over 24/20

1 min rest

Extra Credit

clean

5×1 @ 70%/70%/75%/75%/80%

clean pulls (high pull)

5×2 @105%