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chalk chalk city

J5 CrossFit – CrossFit

“in three words i can sum up everything ive learned about this life: It goes on”

Warm-up

Mobility

low body maintenance

front squat + jerk

spend 15 min building up to a heavy complex

Metcon (AMRAP – Reps)

5 min max calorie row

rx
rest 1 min then

Metcon (AMRAP – Reps)

4 min of max reps

rx

clean and jerk @ 70% of your 1 rep max
1 min rest

Metcon (AMRAP – Reps)

3 min max reps

rx

hand stand push ups

intermediate

hand released push ups

Extra Credit

tng clean work 5×5 reps

clean pulls 3×3 105%

Weght Loss Warriors

10 min moderate or run

Mobility

accumulate 8 min in the course of the day each leg ( not at one time) in the couch stretch