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week 2 day 5 ” Thomas Jefferson”

J5 CrossFit – CrossFit

Warm-up

Mobility

t spine

ankle

I: Deadlift (5×3 @ 70% )

II: Metcon (Time)

for time

7 rounds

RX+

7 thruster 105/70 (unbroken)

7 burpee to 6 in target

(unbroken

no step back)

Rx

7 thruster 95/65

7 burpeee

Intermediate

7 thruster 75/55

7 burpee

Extra Credit

3 x 20 wall ball unbroken

3 x 20 ghd situps

BRO SESH “NON FUNCTIONAL FUN”

bis tris

EMOM 10

min1 – 20 curls for girls

min 2- 20 tri ext just because