week 7 of 8 day 2 (phase 2)

J5 CrossFit – CrossFit

Warm-up

5 min light row

Mobility

hamstring

Conditioning

4 x 200 m spints on rower

rest 1:1

I : Metcon (AMRAP – Reps)

8 min amrap

build

3 dead lift

3 hspu

6 dead lift

6 hspu

9 dead lift

9 hspu

cont….

RX 185/125

INT – 155/105

RX + 225/155

Extra Credit

min 1 – 1 push up + 1 strict pull up

min 2 -2 push up + 2 strict pull up

so on build

3 x 5 ring muscle ups

or progression