J5 CrossFit – CrossFit
7 days
Warm-up
OPEN TEST (AMRAP – Reps)
OPEN TEST
AMRAP 20:
50 Wallballs (20/14)
50 Double-Unders
40 Box Jumps (24/20)
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Barbell Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups
scaled
50 wall ball 14/10
100 singles or 25 dubs
40 step ups
40 hanging leg raise
30 ring rows
30 burpees
20 cleans 95/65
20 jerks 95/65
10 snatch 95/65
Extra Credit
non functional friday
“ARM A GETTON”
10 straight bar curls
10 tricep press on pully
15 straight bar curls
15 tricep press on pully
20 straight bar curls
20 tricep press on pully
25 straight bar curls
25 tricep press on pully
30 straight bar curls
30 tricep press on pully
no rest keep moving
choose weight that you can lift