J5 CrossFit – CrossFit
Warm-up
Mobility
hamstring
wrist
core
!: 2k Row (Time)
Max Effort 2k Row
II: Metcon (AMRAP – Rounds and Reps)
8 min amrap
RX
6 power snatch 75/55
12 toes to bar
Intermediate
6 ground to over head
12 hanging leg raise
Rx +
6 power snatch 95/65
12 t2b
Extra Credit
bent over bar bell row
3x 10
straight bar bicep curl
3 x 10
strit supine pull up
3×10
Weght Loss Warriors
EMOM
10
min 1 – bike
min 2- crunch