CF5150 Box #1 – CrossFit

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Mobility

Warm-up

Gymnastics

16: Pull-ups

Weightlifting

Power Clean – Front Squat – Jerk Complex (3×3)

Bar cannot touch the ground until all 3 movements are complete

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Min
– 250M Row / 200M Run
– 3 Power Cleans (135/95)
– 3 Lateral Burpees
– 3 Front Squats
– 3 Lateral Burpees
– 3 Shoulder to OH
– 3 Lateral Burpees
*If there is an open rower, you will row*