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POPS

J5 CrossFit – CrossFit

Warm-up

Mobility

Clean and Jerk

in 15 min est a heavy lift. rep scheme

3,2,1,1,1,1,1

Metcon (Time)

4 rounds for time

RX silver

20 wall ball 20/14

15 toes to bar

10 box jump over 24/20

Inter bronze

20 wall ball 14/10

15 hang leg raise

10 box overs

Rx +

20 wall ball 30/20

15 toes to bar

10 box jump over 30/24

12 min cap

Extra Credit

box jump 25 reps at higher box than last week

broad jump 5 reps

suicide on turf

10 sets

Weght Loss Warriors

suicide on turf 8 sets

100 walkin lunge