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TEST Week 2 day 5 ” the can is about to be open “

J5 CrossFit – CrossFit

Warm-up

5 min amrap

5 empty bar dead lifts

5 empty bar cleans

5 empty bar press

5 hollow rocks

Mobility

wall stretch 2 min

hamstring stretch on gound

shoulder lat stretch on rig

Specific warm up

warm up C N J

I: CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#
Intermediate

15 hanging leg raise

10 dead lift 85/55

5 snatch or gto 85/55

I I: CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

Weightlifting

see white board

Weght Loss Warriors

ghd situps

30 reps

back 30 reps

then

100 walking lunge