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on the 19th day of christmas

19
Dec

on the 19th day of christmas

J5 CrossFit – CrossFit

Warm-up

3 slow rounds of

row 200 m

10 empty bar ohs

5 slow burpees

Mobility

t spine smash

lat stretch

I: Overhead Squat

spend 20 min building up to a new 1 rep max overhead squat

II: Metcon (Time)

For time

( 12 min time cap )

RX (silver)

30/25 cal row

20 clean and jerks 165/110

80 dubs

INT (bronze)

25/20 cal row

20 clean n jerk 135/95

100 single or 50 dubs

RX+ (Gold )

35/30 cal row

185/125

100 dubs

Extra Credit

choose to of the following

Strength

Bench Press- build to heavy single

Conditioning

bike 100 cal

Core

50 weighted ghd situps

50 weighted ghd back ext