17
Oct
week 7 of 8 day 1 (phase 2) “work work work”
J5 CrossFit – CrossFit
Warm-up
3 slow rounds
10 empty bar front squats
8 box jumps
6 push ups
Mobility
ankle mob
hip stetch
I: Front Squat
perform
4 sets of 1 rep @ 80% of 1 rm
then perform
2 sets of 1 rep @ 90% of 1 rm
log your 90%
II: Metcon (AMRAP – Reps)
5 min amrap
Cindy
RX
5 pull up
10 push ups
15 Air squats
rest 1min
III: Metcon (AMRAP – Reps)
4 min amrap
karen
150 wall ball 20/14
rest 1 min
IV: Metcon (AMRAP – Reps)
3 min amrap
annie
50/40/30/20/10
double under
situps
rest 1 min
V: Metcon (AMRAP – Reps)
2 min amrap
grace
30 clean and jerks for time
135/95
:): Metcon (AMRAP – Reps)
total reps accumulated on all 4 wods
Extra Credit
5 sets of 1 rope climb with 1 min rest in between
3x 1000 on bike med speed