r u rouge

J5 CrossFit – CrossFit


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


build todays heavy

clean and jerk