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J5 CrossFit – CrossFit

Warm-up

Mobility

Metcon (AMRAP – Rounds and Reps)

20 min amrap

RX

5 hspu

10 dead lift 185/115#

30 double unders

1 round = 45 reps

Intermediate

5 inverted plate push ups

10 dead lift 155/75

15 dubz or 40 singles

(count as 15 dubz)

1 round = 30 reps

Extra Credit

spend time working on a light clean and jerk. stay away from heavy but just hit each postion and find some confidence in your lift.

focus on 1 gymnastic weakness for 10 min

Weght Loss Warriors

100 walking lungs

20 ghd sit ups

20 ghd back ext

20 step ups each leg