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