6
Jan
jan 6 test week day 4
J5 CrossFit – CrossFit
Warm-up
3 rounds
10 cleans
10 cal row
5 jump squat
Mobility
wrist
above knee
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