Misfits ;@

J5 CrossFit – CrossFit

I named this wod for the 7 o’clock class¬†that always drive me crazy and kick ass at the same time.

Warm-up

COACHS CHOICE UP IN HERE

Mobility

Coaches choice – ask the team what hurts

Skill Practice

15 min open session to really practice those dreaded skills you hate

Metcon (Time)

“Misfits ”

for time

RX

30-20-10

Double under

Sit UPS

Rest 2 min

75 wall ball 20/14

Rest 2 min

12/ 9 / 6

Dead lift 185/1125

hspu 1 mat/2 mat

Scaled

60-40-20

Singles

Sit UPS

Rest 2 min

65 wall ball your choice

Rest 2 min

12/9/6

Dead lift – your choice

Hr push up

The clock continues to run so watch your clock fool!

Extra Credit

Spend 15 min extra mobility on problem areas

Row 2000 m