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Lucky Charms

J5 CrossFit – CrossFit

Warm-up

Mobilty

Snatch

in 15 min est a heavy snatch.

suggested reps

3,2,1,1,1,1,1.

Metcon (Time)

For time 5 rnds

RX – silver

5 thrusters 95/65

5 pull ups

5 snatch 95/65

5 hspu 1 mat

Intermediate

5 thrusters 75/55

5 banded pu / 10 ring row

5 snatch 75/55

10 hr push ups

RX +

5 thrusters 115/75

5 strict pull ups

5 snatch 115/75

5 strict hspu 1 mat/2mat

10 min time cap

Extra Credit

front squats 5 sets of 3 reps @ 75%

hs walk 120 feet for time

Weght Loss Warriors

400 m run x4 with 1 min rest in between

100 situps