CrossFit 5150 – CrossFit

Warm-up

3x: warmup 11 (No Measure)

run 200

accumulate 30 sec support hold on rings

10 walking lunges

10 push ups

10 jump squats

Metcon

Metcon (Time)

10 ring dips

20 alternating pistols

30 20 in box jumps

40 pull ups

50 KB s 1.5\1.0

40 KB push press (20 on each arm ) 1.5\1.0

30 OH KB step overs 1.5/1.0

20 burpees

10 HSPU

Metcon (No Measure)

if there is anytime left work on a skill.