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