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O’Malley

J5 CrossFit – CrossFit

Warm-up

Mobility

upper body

COMPLEX- Hang snatch+Power Snatch +overhead squat

today we are going to build up to a heavy complex. take 5 min to warm up. then Every min on the min for 10 min.
hang snatch – hang from above knee

power snatch – pull from the ground ,stay above parallel

overhead squat- hip crease below parallel

Metcon (Time)

3 rounds for time

RX + (gold)

100 double unders

65 air squat

35 push ups

25 pull ups

RX (silver)

75 double unders

50 air squats

25 push ups

15 pull ups

Intermediate (bronze)

50 dubz or 100 singles

50 air squat

25 push ups

15 banded or jumping

15 min time cap

Weght Loss Warriors

500 m row x 3

100 sit ups

XTRA CONDITIONING

500m row x 5

100 sit ups

3 rounds 10 t2b (strict)