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hurdle the hump day

J5 CrossFit – CrossFit

“with the new day comes new strength and new thoughts”
Eleanor Roosevelt

Warm-up

Mobility

Hip opener

Push press+push jerk+split jerk

every 2 min for 14 min (7sets)

build up every set

heavy for the day
build up over

Metcon (Time)

For time 15 min time cap

RX

50/40/30/20/10

Wall ball 20/14

double unders

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Intermediate (formally scaled)

50/40/30/20/10

Wall ball 14/10

100/80/60/40/20

singles

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Rx plus

50/40/30/20/10

Wall ball 20/14

double unders

(double unders must be unbroken or start over)

Extra Credit

Bench press

emom 10 min

min 1 – 8 reps bench

min 2 -10 dips

5 x 10 good mornings