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R2BURPEE

J5 CrossFit – CrossFit

Warm-up

5 min gen

Mobility

banded ankle stretch

banded wrist stretch

Overhead Squat

2-2-2-2-2-2-

6 sets of 2 build up to todays heavy overhead squat

Metcon (Time)

5 rounds for time (12 min time cap)

RX

10 dead lifts 135/95

5 hang cleans

20 wall ball 20/14

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Intermediate

10 dead lifts 95/65

5 hang clean

20 wall ball 14/10

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RX+

10 deadlift 155/105

5 hang clean

20 wall ball 30/20

Extra Credit

3×15 ttb

3×10 ghd

3×10 back ext

bench 5×3 reps