19
Sep
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