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coco puffs

J5 CrossFit – CrossFit

Warm-up

Mobility

Bench Press

in 15 min est heavy lift

rec reps

3,2,1,1,1,1,1

Metcon (Time)

for time

Rx -silver

50/40 cal row

then

3 rounds of

10 hang sqaut cleans 95/65

15 bar facing burpees

then

150 double unders

then

3 rounds of

10 shoulder to over head 95/65

15 american k swings 53/35

Intermediate -bronze

45/35 cal row

then

3 rounds of

10 hang sqaut cleans 75/55

15 bar facing burpees

then

150 singles or 50 dubz

then

3 rounds of

10 shoulder to over head 75/55

15 american k swings 35/26

50/40 cal row

then

3 rounds of

10 hang sqaut cleans 115/75

15 bar facing burpees

then

200 double unders

then

3 rounds of

10 shoulder to over head 115/75

15 american k swings 70/53

20 min cap

Extra Credit

def hspu – 5×5

50 ghd sit ups

50 back ext

dumbell strict press 5×10

Weght Loss Warriors

row 50 cal slow

bike 50 cal slow

50 hollow rock