J5 CrossFit – CrossFit
Warm-up
Mobility
1-Mile Run (Time)
Max Effort 1-Mile Run
Metcon (Time)
“Grace my dear Karen”
RX
10 rounds
3 clean and jerk 135/95#
15 wall ball 20/14#
Intermediate
10 rounds
3 clean and jerk 95/65#
15 wall ball 14/10#
Extra Credit
work on your cardio enemy
bike or row 100 cal
ghd su and back ext
5 rounds 10 each
Weght Loss Warriors
10 rounds of
10 situps
3 burpees