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week 2 day 3 (phase 2) “bump up the jam “

14
Sep

week 2 day 3 (phase 2) “bump up the jam “

J5 CrossFit – CrossFit

Warm-up

5 min jog

5 inch worms

10 spider walks

I: Bench Press (5×4 @ 70% )

rest 1 min in between

use spotter

I I: Metcon (Time)

for time

rx

7- burpee box jump 24/20

7- hspu (flat mat/1 mat)

6-

6-

5-

5-

4-

4-

3-

3-

2-

2-

1-

1-

Intermediate

burpee step ups

hand release push ups

Rx +

30 in box

strict hs push up flat mat

12 min cap

Extra Credit

10 min hs walk practice

L sit 5 sets of 15 sec holds

pull over 3×10

face pull 3×10