Show down in Mo town

J5 CrossFit – CrossFit

those who think they can and those that think they cant are both usaully right

Mobility

adductor

shoulder

Metcon (Time)

50 calorie row for time

Metcon (Time)

4 rounds for time (10 min time cap )

Intermediate (bronze )

3 ground to overhead 115/75

10 bar facing burpees

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RX ( silver)

3 ground to overhead 175/105

10 bar facing burpees

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RX+ (gold)

3 ground to overhead 205/115

10 bar facing burpees

Weght Loss Warriors

run 6 laps of 200m with 30 sec rest in between

then

develop 5 min in plank position

Extra Credit

farmer walk 70/50 5 sets 100 ft walk

rope climb 4 sets of 2 ascends and decends