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test week day 3 “thunder cats”

J5 CrossFit – CrossFit

Warm-up

Mobility

wrist

hip

I: Power Clean

spend 15 min to eat heavy power clean

II: thundercats (AMRAP – Rounds and Reps)

15 min amrap

Rx silver

20 wall ball 20/14

15 box jumps 24/20

10 power snatch 75/55

Intermediate bronze

20 wall ball 14/10

15 box steps ups

10 gto 75/55

Rx+ gold

20 wall ball 30/20

15 box jump 24/20

10 pwr snatch 95/65

III: AAB CAL TEST (Time)

50/40 cal assalt bike for time

Weght Loss Warriors

8 min slow run

50 ghd sit up

50 ghd back ext