jan 6 test week day 4

J5 CrossFit – CrossFit

Warm-up

3 rounds

10 cleans

10 cal row

5 jump squat

Mobility

wrist

floss both

1 : Metcon (AMRAP – Reps)

test 6

Max power cleans

in 90sec

@ 80 % of 1 rm

list weight in comments

2 : Metcon (Time)

test 7

for time

12 min time cap

row 500m/400 m

then

21 / 15/ 9

box jump

toes to bar

then

row 500m/400m

rx – 24/20 in

int- step ups

rx + 30/24 box

Mobility

15 min band work