on the 21st day

J5 CrossFit – CrossFit

Warm-up

3 rounds

run 1 lap

5 goblet sqaut

5 k swings

Mobility

couch stretch

ankle stretch

1: Metcon (Time)

teams of 2 athletes

for time

RX

row 800 m

60 merica swings 53/35

60 pull ups

row 400 m

60 box jump 24/20

60 wall ball 20/14

row 200 m

30 bar over burpees

Extra Credit

choose 2 of the following

Strength

Deadlift – build to heavy single

Conditioning

3 sets of 6 alt turkish get ups

rest 1:00 min in between each set

Core

50 v-ups