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

Metcon (No Measure)

3rounds

.20 sec on 10 sec off for 6 sets

3 hang pwr cleans 185/125
rest 1 min between rounds

Metcon

8x: Metcon (AMRAP – Rounds and Reps)

11 min time cap

4 barMU

2 cleans

95/65 115/85 135/95 155/105 165/115 185/135

205/140 225/155