J5 CrossFit – CrossFit

” Energy and persistence conquer all things”
ben franklin

Warm-up

Mobility

calf roll out

lacross ball knee ( behind in the pocket)

Thruster

take time to warm up the thruster then

every 2 min for 10 min , perform 3 thrusters from the rack.

your goal is to buil to a heavy 3 rep

Metcon (AMRAP – Rounds and Reps)

7 min amrap

Rx silver

1 muscle up bar or ring

25 wall ball 20/14

50 double under

______________________

Intermediate bronze

3 ring row

3 ring dip no band / band

25 wall ball

25 double under

______________________

RX + gold

3 muscle up

25 wall ball 20/14

50 dubs

XTRA STRENGTH

10 min rope climb practice

5 sets 5 reps push press, go unbroken

5 sets of 10 alt db snatch 50/30

Weght Loss Warriors

perform not for time

1 suicide

10 situps

10 rounds