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