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

Metcon (Weight)

emom 15 min

mins 1-5 =3 cleans

mins 6-10 = 2 cleans

mins 11-15 = 1 clean
work to heavy single

Back Squat (7@ 70 5@75 3@85)

Metcon

Metcon (Time)

15 min running clock

5 rounds

9 thrusters 135/95

35 DUs
in remaining time row for cals

Metcon (Calories)

row for cals