J5 CrossFit – CrossFit
Warm-up
Metcon (Time)
SPEED DATING WITH THE GIRLS
ANNIE/KAREN/GRACE/FRAN/HELAN/JACKIE
teams of 2 complete
for time
Row 1000
50 dubs
50 sit ups
40 dubs
40 situps
75 partner wall balls 20/14
20 clean and jerk 135/95
21kettle swings 53/35
21 thrusters 95/65
21 pull ups
15 kettle swings 53/35
15 thrusters 95/65
15 pull ups
9 kettle swings 53/35
9 thusters 95/65
9 pull ups
run 400m
1 person works at a time
must complete each before moving on