J5 CrossFit – CrossFit

ok team great week so far. remember its ok to rest a day. i know these wods are epic and amazing but lestin to the body and or the coach, if you need rest then rest. trust me you wont lose progress. but dont cherry picj because ill throat punch you.


running if posible


coachs choice, ask what feels tight

Front Squat

3 sets 20 reps

pick one weight and stick with it.

warm up to a weight that is managable.

Metcon (Time)

3 rounds for time

row 250 meters

5 handstand push ups

10 cleans 95/65

15 wall ball 20/14


row 150 m

10 push ups

10 cleans your choice

10 wall ball

we may need to run heats so act acordingly and help each other out. if you plan on competing in the future dont be afraid to have a rep counter

Extra Credit

row a 5 k at 70%

do 30 min mobility