J5 CrossFit – CrossFit

Warm-up

Mobility

Metcon (Time)

For Time

RX

25 toes to bar buy in

then

20 over head squat (95/65)

20 push jerk

20 front squat

20 push press

then

25 toes to bar cash out

Kicker ( every min on min )

3 burpees

Intermediate

25 hanging leg raise buy in

then

20 over head squat (75/55)

20 push jerk

20 front squat

20 push press

then

25 hanging leg raise cash out

Kicker ( every min on min )

2 burpees

Extra Credit

back squat

work on 5 x 5 light sets to get joints feeling good

Bro shesh

hit the chest/ tris and bis

for 15 min

Weght Loss Warriors

row 5 min

run 5 min

bike 5 min

2 rounds