week 7 of 8 day 3

J5 CrossFit – CrossFit

Warm-up

Mobility

I : Complex 2

1 power clean

+

1 Squat clean

+

1 split jerk
build up to todays heavy complex

II: Metcon (Time)

for time

RX

150 dubs

50 wall ball 20/14

100 dubs

35 wall ball

50 dubs

20 wall ball

Intermediate

25 dubs or 100 singles

50 wall ball

25 dubs or 100 singles

35 wall ball

25 dubs 100 singles

20 wall ball

RX +

use 30/20 wall ball

15 min time cap

Metcon

extra daily wod = only complete after recovering from 1 st met con

3 round

10 med ball pick up 80

10 alt db snatch 50/25

10 alt pistol

Weght Loss Warriors

5 rounds of med pace CINDY

5 pull up

10 push up

15 squats