J5 CrossFit – CrossFit

OK team can you really believe thanksgiving is here ??? lets prepare to eat like there is no tmrw….

“Courage is the discovery that you may not win, and trying when you know you can lose.” – Tom Krause



Ankles / low back /hamstring

Metcon (Time)

Great workout brought to you by comptrain

4 rounds for time. (20 min time cap)


21 box jumps 24/20

18 wall ball 20/14

15 kswings 53/35 (American)

12 burpees


20 step ups

18 wall ball (choose weight)

15 Russian kswings (choose weight)

12 burpees

Elite RX plus

( 70# kbell)

Extra Credit

3 sets

10 toes to bar

10 chest to bar

5 bar muscle up

Not timed

Bench press – 5 sets 2 reps at 80%


Spend 5 min each leg , smashing out hamstring on a barbell