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week 3 of 3 ( all of the crossfits ) day 2

22
Nov

week 3 of 3 ( all of the crossfits ) day 2

J5 CrossFit – CrossFit

Warm-up

coachs choice

Mobility

advanced couch stretch

Metcon (Time)

5 rounds for time

with 2:00 min rest in between each round

Rx (silver)

20/16 cal row

15 pull ups

5 squat cleans 155/105

Int (bronze)

20/16 cal row

15 banded or ring row

5 squat cleans 115/75

Rx + ( gold)

20 /16 cal row

15 cab pull ups

5 squat cleans 185/125

rest is on your own time.

add rest into final time.

this should be a sprint so go for broke and try to get faster each round.

Extra Credit

a- push jerk 4 x 10 @ 50%

b- push ups 5 x 12 unbroken

c- 50 v ups