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too much heart shaped chocolate

J5 CrossFit – CrossFit

Warm-up

Mobility

lat stretch with band

hip stretch

Strength

5 sets of 5 pause front squats.

pause for 3 sec in the hole

RX- 155/105

INTERMEDIATE- 135/95 – 96/65

RX+ -185/115

Metcon (AMRAP – Reps)

7 min AMRAP

3 wall ball

3 burpee

6 wall ball

6 burpee

9 wall ball

9 burpee

12 wall ball

12 burpee

etc ..cont to go up with 3s

RX- 20/14

INTER-14/10

sorry bout the sand in your eyes

Conditioning

5 sets of 10 calories sprints on BIKE

5 sets 8 toes to bar

5 sets 6 reps ea leg BULGAIRAN split squats ( weighted) db in ea hand