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Week 3 day 6 IANs DAY

J5 CrossFit – CrossFit

Metcon (Time)

IANS CHOICE

teams of 2

for time

Run 400m together

40 thrusters

40 burpee pull ups

run 800 m together

30 thrusters

30 burpee pull ups

run 1200 m (3laps)

20 thrusters

20 burpee pull ups

(cardio ,weightlifting, gymnastic , perfect croosfit wod)

RX-95/65

Int

75/55

burpee to target

THank you Ian Marshall for all you do we are so proud of you for serving this great country. we love you my friend JFIVE

Weightlifting

Squat snatch 6×2 tng 80% build up from there

focus on hitting these positions

Snatch high pull

5×4 @ 110%

really get the bar to the hip

over head squat

build up to a heavy double in 5 sets

ghd sit up weighted

3×10