CrossFit 5150 – CrossFit

Warm-up

warm up #2 (No Measure)

3x
run 200 or row 250
5 T-2-B
5 push ups
15 DUs

Metcon

3x : Metcon (Calories)

12 DL 95/65

9 hang power cleans

6 jerks

time remaining max cals on bike /row
rest 4 min

2x : Metcon (Calories)

12 DL 135\95

9 Hng PWR cleans

6 jerks

rest of time max Cal
rest 4 mins

1x: Metcon (Calories)

12 DL 155/105

9 Hang pwr cleans

6 jerks

max cals for rest of time

4x : Metcon (Time)

400 m run

1:1 rest time

use slowest time