J5 CrossFit – CrossFit

Warm-up

Mobility

lower body work

Metcon (Weight)

EVERY MIN ON THE MIN

perfom 3 thrusters

(every min add lbs for the men and lbs for women )

9 min

RX

starting weight

1- 65/55

2- 95/65

3- 115/75

4- 135/85

5- 155/95

6- 175/105

7- 195/115

8- 225/125

9- 245/135

Intermediate

1- 45/35

2- 65/45

3- 85/55

4- 105/65

5- 115/75

6- 135/85

7- 155/95

8- 175/105

9- 185/115

once you miss a lift you may take the next min to attept. when you hit your final number log it.

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Intermediate

5 rounds for time

run 200m

15 ohs 75/55

18 min time cap

Extra Credit

emom 10

1- 5 hspu

2- 10 cal on aab

weight loss athletes

emom 10 min

1- 20 sit ups

2- row 10 cal