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r u rouge

J5 CrossFit – CrossFit

Warm-up

Metcon (AMRAP – Reps)

teams of 2

with a running clock ( 30 min total )

5 min – max rope climbs

5 min – prowler push down and back

5 min- max tire flip

5 min max ghd sit ups

5 min max hs walk / or shoulder taps

5 min max cal row

no rest in between each round

if number exceeds , we may start at differant sections

Weightlifting

build todays heavy

clean and jerk

snatch