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J5 CrossFit – CrossFit

“I sustained myself with love of family”

Maya Angelou

Warm-up

Mobility

5 min low body

5 min upper body

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
Intermediate

14-Minute AMRAP:

60 Calorie Row

50 hanging leg raise

40 Wall-Ball Shots, 14/10

30 Cleans, 95/65

20 pullups

AMRAP – Reps

BRO SESH “NON FUNCTIONAL FUN”

3x 20 side deltoid raise

4×15 ez bar bicep curl

4x 15 dumbell kick back

5 min amrap flex in the mirror