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.

7-25-17


CrossFit 5150 – CrossFit

Warm-up

warm up (No Measure)

3x

run 200 or row 250

10 shoulder pass overs

5 pull ups

10 push ups

10 jefferson curls

15 squats

Weightlifting

Clean and Jerk (2×3@70 )

Clean Pull (3×3@ 90 )

Clean Grip Dead Lift (3×3 @100 (of clean) )

dead lift with both hands hands pronated. you can not use reverse grip

Metcon (No Measure)

Hanging Leg raises 3×10

Metcon (Weight)

KB side bends 3×10