week 7 of 8 – day 1

J5 CrossFit – CrossFit

Warm-up

Mobility

I: Back Squat

5 sets of 5 reps

build up to heavy 5 reps for the day

II: Metcon (Time)

For time

Rx

run 800m

40 pull ups

30 push ups

20 squat cleans 135/95

Intermediate

run 400m

40 pull up mod

30 push ups

20 cleans 95/65

RX+

run 800m

40 ctb pull up

30 push ups

20 squat cleans 155/105

20 min cap

The GRIND

row

500 m

400 m

300 m

200 m

100 m

rest as needed between each set

tire flips

5 sets 3 flips

Weght Loss Warriors

the grind ^^^^^

+

100 crunch