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