J5 CrossFit – CrossFit

Warm-up

Mobility

Couch stretch

Kettle bell ankle stretch

Back Squat

In 20 min. After warm up build up over the 5 sets.

Metcon (Time)

5 rounds for time

Rx

10 toes to bar

8 burpee box jumps 24/20

6 power snatch 95/65

Intermediate

10 hanging leg

8 burpee step ups

6 power snatch 75/55

Rx+

10 toes to bar

8 burpee box jumps 24/20

6 power snatch 115/75

18 min cap

XTRA STRENGTH

4x 8 bent over row

3x 2 hang squat snatch

3×3 snatch pull from block ( below knee)

Weght Loss Warriors

3 rounds not timed

15 cal row

15 bike cal

20 sit ups