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.

11-22-17


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

Weightlifting

Metcon (Weight)

8 sets EOMOM

FULL CLEAN + 1 HANG SQUAT CLEAN + 1 JERK
go up in weight evey set

Metcon

Metcon (AMRAP – Rounds and Reps)

EOMOM

18/15 cal on AB/row

10 burpee boxjump overs
Goal is 7 rounds and stop at 10