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week 1 of 3 (all the crossfits) ” team work makes dream work”

9
Nov

week 1 of 3 (all the crossfits) ” team work makes dream work”

J5 CrossFit – CrossFit

Warm-up

team warm up

3 rounds each

1 partner rows while partner 2 lunge walks with wall ball down to other wall and completes 10 wall ball. then switch.

Mobility

team mobility

push through on the rig

low back push

Metcon (Time)

team wod ( 2 athletes)

for time

RX

1000 m row

50 wall ball 20/14

50 box jump over 24/20

750 m row

35 wall ball 20/14

35 box jump over 24/20

500 m row

25 wall ball 20/14

25 box jump over 24/20

med ball may never touch ground or 10 burpee penalty

Extra Credit

5 rounds

8 db thrusters 35/20

1 rope climb