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