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Revenge of the amrap

J5 CrossFit – CrossFit

Warm-up

5 min gen

Mobility

shin smash

calf smash

low back smash

Metcon (AMRAP – Rounds and Reps)

20 min amrap

RX

4 strict pull ups

4 hand stand push ups

8 American kettle swing 53/35

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intermediate

4 strict banded pull up / ring row

8 push ups

8 russian swings

may stop at 15 min and row the remainder. this is just an option not a manditory

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RX+ ( hero wod nate)

2 muscle ups ring or bar

4 hspu

8 american swings 53/35

Extra Credit

cardio

run 2 suicides

row 250

5 rounds

strict press 5×3

strict pull up weighted

5×5