J5 CrossFit – CrossFit

Warm-up

Gymnastics

Practice pull up tech

Kip

Butterfly

hollow rock 3×10

Metcon (Time)

For time

Rx

Buy In 60/50 cal

Then

3 rounds

15 push press 95/65

10 pull up

5 box over burpee 24/20

Scaled

Row 50/40 cal

Then

3 rounds

15 push press

10 ring row

5 burpee step up

Rx plus (elite)

In 60/50 cal

Then

3 rounds

15 push press 115/85

10 pull up ctb

5 box over 30/24

Extra Credit

Bench press 3×3

Hs walk

3×10 ttb