CrossFit 5150 – CrossFit
Metcon
Metcon (AMRAP – Reps)
“Drop it like it’s hot”
Box Crawl wod #1
10 Rounds (13 min cap):
7 wallball 20/14
7 DB Burpee Deadlifts 50/35
In remaining time:
DB front squats – max reps
*Score is reps of front squats. If time-capped, put rounds and reps in the notes section.
Metcon (No Measure)
Then:
1 Mile run
Rest 3 min
Metcon (AMRAP – Reps)
“Stanky Leg”
Box Crawl Wod #2
10 min cap
2 Rounds:
20 Cal bike
21 Box jumps 20/20
Remaining time – T2B
*Note start and finish time after the run ( during rest).
*Score is reps of T2B.