Call Us: (618) 551-0445

“FIREWALKER”

J5 CrossFit – CrossFit

HALF WAY THROUGH THE WEEK TEAM  – LET’S KEEP THE ENERGY GOING

Warm-up

Mobility

BANDED WRIST STRETCH

BANDED FRONT RACK STRETCH

Weightlifting

1 CLEAN PULL + 1 POWER CLEAN +1 JERK

EVERY 2 MIN FOR 12 MIN

@ 65-75%

Metcon (AMRAP – Rounds and Reps)

AS MANY ROUNDS AND REPS AS POSSIBLE IN 8 MIN

RX

10- DEADLIFT

10- FRONT SQUAT

10- PUSH PRESS

135/95

SCALED

10- DEADLIFT

10- FRONT SQUAT

10- PUSH PRESS

CHOOSE WEIGHT

Extra Credit

3 ROUNDS NOT TIMED

.800M RUN

10 THRUSTERS 95/65