CrossFit 5150 – CrossFit

Warm-up

warm up #5 (No Measure)

5 inch worms

10 scap pull ups

10 push ups

20 toe touches

Weightlifting

Metcon (Weight)

EMOM 12 min

1 snatch + 3 hang snatches
work up to a heavy and yes you squat on all snatches

Overhead Squat (3@65 3@75 3@80 2@85 1@90 1@90)

Metcon

Metcon (Time)

Ab/rower for cals 65/55

EMOM 3 G20H 115/75
YOU start on bike or rower goal is under 5 Mins