What’s the wod already

J5 CrossFit – CrossFit

Strength comes from within, preparing comes from wisdom

Warm-up

Barbell warm up

Split Jerk

With a 20 min clock

Est a heavy split jerk from the rack

Metcon (AMRAP – Rounds and Reps)

This is a little test that I have been wanting to do. With 3 min on a running clock you must perform the following

9 snatch

15 clean

21 jerk

With the remaining time in that 3 min you must complete as many overhead squats as possible

Rx 95/65

Scale ?

Elite rx plus 135/95

Score as

1 round if complete up to the ohs and the reps are how many ohs you got

Extra Credit

Bench press 5 sets of 10 reps

Dips 5 sets 8 dips

Incline db bench 5 sets 10 reps

Ghd sit up 5 sets 10 reps

Mobility

5 min walk side couch stretch