Where for out thy Wednesday

J5 CrossFit – CrossFit

” all things in life worth having are worth working for ”

Write that down

Warm-up

Warm up 5 min

Mobility

Hamstring. Smash on barbell

Deadlift

Emom

Min % rep

1- 40%x5

2- 40%x5

3- 50%x4

4- 50%x4

5- 60%x3

7- 80%x4

9- 80%x4

Metcon (AMRAP – Reps)

Time for a little tabata

So 20 sec of work

10 sec of rest

8 rounds

Scored separate on all 4

Then score total overall

1 😎 double unders

Metcon (AMRAP – Reps)

2- cal row

Metcon (AMRAP – Reps)

3- kettle bell sumo high pull dead lift from ground 53/35

Metcon (AMRAP – Reps)

4- thruster 75/55

Metcon (AMRAP – Reps)

Total of all 4

Extra Credit

3 x 600 row

4x 400 row

5x 150 row

Strict pull ups 3×10

Db row 3×10