week 6 day 3 (phase 2) ” bring the rain bring the pain”

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