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.

9-19-18


CrossFit 5150 – CrossFit

Warm-up

warm up (No Measure)

2x

run 200 or row 250

10 shoulder pass overs

5 pull ups

10 push ups

10 jefferson curls

15 squats

Weightlifting

Split Jerk (3×2 @75)

Metcon

Metcon (AMRAP – Reps)

EMOM 16 MIN

1st min split jerks 135/95

2 min pull ups

3min sit ups

4 min gobblet squats 1.5/1.0