CrossFit 5150 – CrossFit

Warm-up

Metcon

3x: Metcon (3 Rounds for reps)

EMOM 3 mins

ski erg cals

erg bike cals

burpees
Then rest 2 mins then do it 2 more time w/2 min rest

Weightlifting

Front Squat (5×3 start at 60% go up in weight every set)

tempo squat 5 sec. down and 3 sec in hole explode up