J5 CrossFit – CrossFit

think it and be it

Mobilty

ankle

calf

trap

Conditioning

8 min out side run

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP ( as many rounds and reps as possible)

RX ( silver)

5 over head squat 95/65

10 front rack held alt step ups 24/20

15 shoulder to overhead 95/65

30 double unders

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Intermediate (bronze)

5 over head squat 75/55

10 front rack held alt step ups 20/20

15 shoulder to overhead 75/55

15 double unders or 40 singles

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RX + ( Gold)

5 over head squat 135/95

10 front rack held alt step ups 24/20

15 shoulder to overhead 135/95

30 double unders

Weght Loss Warriors

5 sets of 12 calorie sprints at 70% on the assault bike

XTRA STRENGTH

1 snatch pull + 1 power snatch

( do unbroken tng)

build up in 20 min