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