J5 CrossFit – CrossFit
half way folks
” the first to finish is the first to start cheering for their competitior”
Warm-up
5 min gen warm up
5 min dead lift warm up
Mobility
90/90
hip opener
Deadlift
Take 15 min to complete 3 sets of 5 reps at 70% of 1rm
Warm up In reps of 3
Take 1-2 min rest in between
Does not have to be touch and go
Metcon (AMRAP – Rounds and Reps)
7 min amrap
18 wall ball
12 burpee
Rx
20/14
Scale
You choose
Elite
30/20
1 round= 30
Extra Credit
2 sets not for time
20 trusters
20 ohs
20 kb snatch alt
95/65
53/35
Slow and smooth