CF5150 Box #1 – CrossFit

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Mobility

Warm-up

Gymnastics

18: Pull-ups

Weightlifting

Back Squat (5×3 )

Tempo – 3 seconds down then 3 seconds at the bottom then drive up
65%-70%-75%-80%-85%

Metcon

Metcon (Time)

21-15-9

Wallballs (20/12)
Pullups
Box Jumps (24/20)