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week 6 day 1 (phase 2) ” its getting cold”

10
Oct

week 6 day 1 (phase 2) ” its getting cold”

J5 CrossFit – CrossFit

Warm-up

3 rounds

row 200

10 push ups

10 air squats

Mobility

banded hip 1 min

banded lat 1 min

full body 1 min

festival 16 complex

in 8 min complete and est

a heavy complex

3 deadlifts +

1 hang clean +

2 front squats

Metcon (AMRAP – Reps)

7 min amrap

RX

7 pull ups

7 burpee box jumps 24/20

Intermediate

10 sec bar hang

7 burpee step ups

RX +

7 ctb pull ups

7 burpee box jump 24/20

Extra Credit

grace work

5 min amrap

1 clean + 1 jerk

2 clean + 2 jerk

3 clean + 3 jerk

155/105

barbell assc work

3 sets of 5 man makers (dumbbell)

3 sets of 10 thrusters