J5 CrossFit – CrossFit


In 15 min perform 3 sets of 10 reps of the following

Handstand push ups

Pull ups


Muscle ups (3-5)

If you are choosing to work on strength stay strict.

If your working on wod speed work on unbroken

Scale as needed

Metcon (Time)

3 rounds of

10 push jerks

5 pull ups


3 rounds of

8 overhead squats

3 hand stand push ups


3 rounds

10 wall ball

5 ring dips

Complete for time

No rest in between

Rx+ 135/95


Strict hs

30/20 wb

Rx 95/65

Inter 75/55

Ring rows

Hr push ups


Bench press 5 sets of 5 reps , build up over the sets

Dumbbell incline fly 5×10

Incline push ups feet on box 3x 10

Weght Loss Warriors

3 sets 10 Ghd sit up

3 min in plank

3 set 20 walking lunge