GRACE gonna give it to ya

J5 CrossFit – CrossFit

Warm-up

Mobility

full body banded

Gymnastics

today we practice

Kipping pull up

Butterfly pull up

bar muscle up

(progressions)

!: Metcon (Time)

HEAVY GRACE (que evil laugh )HAHAHAHA

For time

30 clean and jerks

RX-

155/105

Intermediate

135/95

or

115/75

Rx +

185/125

10 min time cap

Extra Credit

farmer carry

3 laps down turf and back

db shrugs

3×10

delt raise 3×10

arnold press

3×10

Weght Loss Warriors

3 min bike

3 min row

3 min plank

3 min crunch