CrossFit 5150 – CrossFit

Warm-up

warm up #1 (No Measure)

3x
run 200 or row 250
10 shoulders passovers
10 jump squats
10 push ups

Weightlifting

Front Squat (3@85 2@90 1@95)

Shoulder Press (5×3 building with a 3 sec neg)

start your first set at @60

Metcon

2x: Metcon (AMRAP – Rounds and Reps)

3 min amrap

2-4-6-8-10…..

Thrusters

lateral burpees

rest 2 mins
start the next amrap where you left off