CrossFit 5150 – CrossFit

Warm-up

warm up #8 (No Measure)

run 200 /row250

10 chin ups

10 jefferson curls

10 scapula pull ups

10 squats

Weightlifting

Clean (3@70 2z275 1@80)

12 min EMOM

1st 3@70

2nd 2@75

3rd 1@80

4th rest

Metcon

6x : Metcon (6 Rounds for time)

500 m row with a 1 min rest in between
Keep track of each round and rest rower after each 500