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“Is it hot in here, or is it me?”

J5 CrossFit – CrossFit

Ok it’s hot , I know it’s hot. It’s also humid, yeah 🙂 so hydrate and think of cold things.

Warm-up

coach says jump, you say how high

Mobility

ankles

Conditioning

4 sets of rowing sprints

200m/150m

Go all out and and get your heart rate up

Rest as needed

Metcon (Time)

3 rounds for time

JFIVE RX

30 wall balls 20/14

20 burpees

10 box jump over 24/20

J5 scaled

20 wall balls

15 burpees

10 step ups

*box jump over is a box jump and then over so not a full jump over the box.

*12 min time cap

Extra Credit

bench press 4×12 reps stick with same weight entire time

strict hspu – 4 x 5

ghd sit ups 4 x 10