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the first rule of fight club

J5 CrossFit – CrossFit

Warm-up

Mobility

banded hip

banded lat

Bench Press (5 sets of 5 reps)

spend 15 min building up 5 sets of 5 reps bench press

(use a spotter)

Metcon (Time)

21-15-9 for time

RX (silver)

deadlift 225/155

box jumps 24/20

Inter (bronze)

deadlift 185/125

box step ups 24/20

Rx+ (gold)

deadlift 245/175

box jump 30/24

10 min time cap

XTRA STRENGTH

100 ab mat sit ups

3 sets 10 back ext

push press 5 x 5

Weght Loss Warriors

acumulate 2 min in plank

side plank ea side

then

prowler push 1 plate

10 laps

down and back =1