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