Call Us: (618) 551-0445

#BROWNCHICKENBROWNCOW;#

J5 CrossFit – CrossFit

Today lets focus on that barbell and keeping it moving. Don’t be afraid to have someone video your final lift. Plus, you will be able to evaluate your lifts.

Warm-up

Coaches choice fool

Mobility

Calf

Quad

Glute

Back Squat

Take 30 min to establish a 1 rep max back squat today. You may take a few attempts once you get to your limit. Don’t be afraid to ask for a spotter for safety.

Example rep range

5 @ 40%

5 @ 50%

3 @ 60%

1 @ 70%

1 @ 80%

1 @ 85%

1 @ 100+

Metcon (Time)

#Brownchikenbrowncow;#

For time

RX

21-15-9

Front squat 135/95

Push press 135/95

Scaled

May choose Weight accordingly.

10 min time cap

So hurry

Extra Credit

Today spend 10 min on your worst mobility area

Run a mile at 80%