J5 CrossFit – CrossFit

ok team its a great day for a team wod so lets get after it. remember there is no I in team this is conditioning and suppose to be fun. so have fun or else

Metcon (Time)

for time

TEAMS of 3

run / walk together (no team mate left behind )

.400 meters carrying a plate (ea) 45/25

75 box jumps 20 inch

90 hang to over head 75/55

2 min plank – as a team watch your own clock and if one goes down clock stops till every one is back up.

6 rope climbs or

6 – 10 sec rope or bar hangs

(share ropes people )

60 mountain climbers (20 ea)

90 sit ups

75 burpees touch over head target

run / walk together .400 m plate carry.