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WHERE FOR OUT THO THRUSTER

J5 CrossFit – CrossFit

Warm-up

2 rounds

250 m row

10 lunges

8 shoulder activation on bar

Mobility

ANKLES / lower leg

Back Squat

complete 5 sets of 5 reps

Set

1-40%

2-50%

3-60%

4-70%

5-80%

If weight is too heavy scale back , work on good sets and form .

Metcon (No Measure)

“Wherefore art thou Thruster”

10 min EMOM

( every min on the min )

5 thrusters 115/75

5 bar over burpees

If you can’t finish the required reps in a min scale back the weight peeps

No measure for the wod today

Extra Credit

3 sets 400m sprints

farmer carry 3 sets your choice

ghd back Ext 3 sets 10 reps