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Do the open they said, it would be fun they said

J5 CrossFit – CrossFit

“life is really simple, but we insist on making over complicated”
-confucius

Warm-up

Gymnastics

practice the following for 10 min

ctb pull ups

butterfly pull ups

kipping pull ups

muscle ups

hand stand walking

Metcon (Time)

For total Time

3 rounds

Rx

10 burpees

15 box jump over 24/20

rest 2 min

3 rounds

10 thruster 75/55

15 toes to bar

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3 rounds

Intermediate

10 burpees

15 box over

rest 2 min

3 rounds

10 thruster 65/45

15 hanging leg raise

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3 rounds

Rx

10 burpees

15 box jump over 24/20

rest 2 min

3 rounds

10 thruster 95/65

15 toes to bar

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Extra Credit

bench press 3×10

bent over row 3×10

Weght Loss Warriors

12 min emom

min 1 jump rope

min 2 flutter kicks

min 3 row

min 4 sit ups

Mobility

10 min upper body smash