CrossFit 5150 – CrossFit

Warm-up

Weightlifting

Front Squat (5×3 @75)

3 sec, in the whole and 7 sec on the top.

Metcon

3x: Metcon (Time)

row 500 m/run 400

10 front rack lunges 95/65

10 T2B

10 clapping push ups
rotate between run and row every round