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