CrossFit 5150 – CrossFit
Warm-up
Weightlifting
Push Press (5-4-3 @ 75% )
super set with DB row go heavy on DB row
warm up to 75% of 1 RM and stay there for all sets.
Metcon
Metcon (Time)
3 Rounds
100 Double-unders
50 Medicine ball cleans (20/14)
25 Pull-ups
If you do not have DUs scale reps
also with pull ups
If doing singles only do 200 for every 100 DUs