week 3 day 1 (phase 2) “cliff hanger”

J5 CrossFit – CrossFit

Warm-up

3 rounds

10 goblet squats

10 pvc ohs

10 dubz

Mobility

wrist mobility

ankle mobility

I : Front Squat (4 sets 5 reps @ 72.5% )

II : Metcon (Time)

For time

RX

60 cal row

50 double unders

40 over head squats 95/65

30 bar facing burpee

Intermediate

50 cal row

100 singles (or 25 dub)

40 ohs ( 75/45 )

30 burpee

RX +

60 cal row

50 double unders

40 ohs 115/75

30 bar facing burpee

15 min time cap

Extra Credit

touch and go power clean work

5 x 8 135/95

3 x 20 ghd sit ups

Weght Loss Warriors

5 min row

5 min bike

5 min run

2 rounds