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on the 13th day of christmas

13
Dec

on the 13th day of christmas

J5 CrossFit – CrossFit

Warm-up

5 rounds

10 med ball cleans

fold a squat for :30 sec wth ball

Mobility

floss ankles

I: 2 squat cleans + 1 jerk

warm up

then

6 sets of 2 squat cleans + 1 jerk @ 75-80% of 1 rm

II II: Metcon (AMRAP – Reps)

6 min amrap

RX -silver

10 pull ups

10 alt pistols

10 box jumps 24/20

int-

banded or jumping

10 air squats

10 step ups

RX + unbroken pull up

rest 2 min

then

Metcon (AMRAP – Reps)

4 min amrap

RX

20 sit ups

10 sumo deadlift high pull 95/65

INT

75/55

rx +

unbroken on both

Metcon (AMRAP – Reps)

total reps combined

Extra Credit

choose 2 of the following

Strength

5 sets

overhead walking lunge 25 ft

Conditioning

5 rounds of 40 double under rest 1 min

Core

accumulate 5 min in the plank