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week 5 (of 8) day 4

J5 CrossFit – CrossFit

Warm-up

run

row

bike

your choice

5 min

Mobility

athletes choice

8 min

Conditioning

sled push

down and back

3 total med weight

EMOM

12 min

min

1- weighted box step ups, front rack.

your choice weight 6-8 reps

2- 8-10 ghd sit ups

3- strict push up 10-20

Weightlifting

see white board

Mobility

Rom wod