12
Oct
week 6 day 3 (phase 2) ” bring the rain bring the pain”
J5 CrossFit – CrossFit
Warm-up
coachs choice
Mobility
double lacross ball shoulder / upper back smash
Bench Press (4 x 2 @ 85% )
Metcon (Time)
for time
RX
40 double unders
40 sit ups
4 thrusters 135/95
30 double unders
30 situps
3 thrusters 135/95
20 double unders
20 sit ups
2 thrusters
10 double unders
10 situps
1 thrusters 135/95
Int
singles x2
95/65
Rx +
dubs
situps
squat snatch
16 min cap
Extra Credit
emom
1 squat
1 push up
every min on the min add 1 rep to each min/movment
back ext 3 x 10
