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