YEAH FOR BENCH MARKS

J5 CrossFit – CrossFit

Warm-up

Mobility

t spine and over head pos mobility

I: Overhead Squat (buld up to a heavy 3 rep )

II: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
long ab mat or no ambit for men and 1 ambit for the ladies

Intermediate

deadlift 185/125

push press 95/65

Extra Credit

prowler push

6x med load

bench press

5×5

Weght Loss Warriors

5x 10 hr push up

5 x 20 alt lunge walk

3×10 bench dips