J5 CrossFit – CrossFit

Warm-up

Mobility

banded full body

Back Squat (6×5 )

complete 6 sets of 5 reps. build up each set staying between 60-80% of your 1 rep max. if you need to work on form keep it under 70%

Metcon (Distance)

6 min amrap – row for distance

2 min rest

Metcon (AMRAP – Rounds and Reps)

6 min Amrap

RX+

12 power snatch 115/75

12 wall ball 30/20

Rx

12 power snatch 95/65

12 wall ball 20/14

Intermediate

12 power snatch or GTO

75/55

12 wall ball 14/10

Weght Loss Warriors

12 min run

Extra Credit

run 15 min out side

L sit – 5 sets 15 sec holds from paralettes

bench press

6x 3 build