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J5 CrossFit – CrossFit

Warm-up

Mobility

Gymnastics

3 sets of 8-10 strict pull ups

3 sets of 8-10 strict ring dips

3 sets of toes to bar 8-10

3 sets of max hs walk

modify as needed

12 min to complete

Metcon (AMRAP – Rounds and Reps)

8 min amrap

RX + gold

15 cleans 135/95

10 sumo dl hp

5 hspu

RX silver

15 cleans 115/75

10 sumo dl hp

5 hspu

Intermediate bronze

15 cleans 95/65

10 sumo dl hp

5 push press

Extra Credit

bench press – 5,3,2,1,1,1,1

100 sit ups

3 sets 20 cal on bike

Weght Loss Warriors

100 sit ups

row 5 min

run 5 min