Today’s WOD

The WOD is posted at 7pm each night for the next day. You can also see past WODs by scrolling down to get an idea of the 5150 programing.

10-17-17

CrossFit 5150 – CrossFit

Warm-up

2: warm up #8 (No Measure)

run 200 /row250

10 chin ups

10 jefferson curls

10 scapula pull ups

10 squats

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap in 4 min

FRAN

21-15-9-

Thrusters 95/65

pullups
rest 4 mins

Metcon (AMRAP – Rounds and Reps)

Amrap in 4 mins

Dian

21-15-9

Deadlifts 225/155

HSPU
rest 4 min

Metcon (AMRAP – Rounds and Reps)

Amrap in 4 mins

Grace

30 clean and jerks 135/95