J5 CrossFit – CrossFit
Warm-up
Mobility
lower body
Power clean + Squat clean
5 min to warm up to starting weight
then 10 min emom
every min on the min building complete 1 power clean + 1 squat clean
for todays heavy lift
Metcon (AMRAP – Rounds and Reps)
12 min amrap
RX (silver)
100 double unders
30 burpees to plate
10 ctb pull ups
1 rnd=140 reps
Intermediate (bronze)
50 dubz or 100 singles
30 burpees to plate
10 jumping or banded pull ups
1 rnd=90 reps
RX+ (gold)
100 dubz
30 burpees to 6in
target
5 muscle up bar or ring
1 rnd=135 reps
Weght Loss Warriors
100 cal on air bike or rower or both
Extra Credit
3×10 strict t2b
3×10 weighted good mornings
3×10 clusters at 95/65