Fridayupinhere

J5 CrossFit – CrossFit

If you can dream it you can be it

Warm-up

Mobility

Hip

Ankle

Wrist

Front Squat

5 sets of 5 across ! Build up to med weight

1/2 min rest

Metcon (Time)

For time

10-8-6-4-2 shoulder to overhead

2-4-6-8-10 pull ups

Rx 135/95

Scale your choice and ring rows

Elite

155/105

Ctb

Extra Credit

200 dubz

Every time you break 10 sit ups

Mob

6 min t spine roll