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kittens riding trex

J5 CrossFit – CrossFit

Warm-up

Metcon (Time)

7 rounds for time

RX – silver

7 burpee bar over

7 power clean 145/105

Inter – bronze

7 burpee

7 power clean 95/65

RX+ gold

7 bar facing burpees

7 power cleans 175/115

15 min time cap

XTRA STRENGTH

clean pulls 3×3 105%

box squats (back)

5×5 build up

box jump – 20 reps at higher than normal , not for speed

Mobility

adductor smash

full body banded

Clean and Jerk (3,2,1,1,1,1,1 )

spend 20 min developing todays heavy c n j.

weight loss athletes

acumulate 100 cal on bike and row

50 hollow rocks