CrossFit 5150 – CrossFit

Warm-up

warm up (No Measure)

2x

run 200 or row 250

10 shoulder pass overs

5 pull ups

10 push ups

10 jefferson curls

15 squats

Weightlifting

Front Squat (3@70 3@75 2@80 1@90)

Metcon

Metcon (AMRAP – Rounds and Reps)

13 Amrap

50 ft db Oh lunges

12 T2B

50 ft oh lunges

12 burpees with DB