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J5 CrossFit – CrossFit

“The great courageous act that we must all do , is to have the courage to step out of our history and past so that we can live our dreams”
Oprah Winfrey

Warm-up

banded dead lift

toe touch

med ball cleans

row

Mobility

forarm smash

lacross ball side hip smash

2 min ea side

Metcon (Time)

21 -15 -9 10 min time cap

RX

deadlift 245/150

box jump 24/20in

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Intermediate

deadlift 185/115

box step up

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RX+

deadlift 275/175

box jump 24/20

XTRA CORE

10 sec hollow body hold

10 sec super man hold

10 sec rest

10 rounds

XTRA STRENGTH

strict press from seated position

4 sets 8 reps

stay at same weight

weight loss athletes

bike or row for 1 min on 1 min rest

10 sets

Mobility

10 min upper body mobility