CrossFit 5150 – CrossFit

Warm-up

Skill Work

Pull-ups (10 strict pullups )

Weightlifting

Deadlift (find a MTR for the day )

use 60% of your MTR for wod

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 3 min

5 BJs 30/24

5 DL

rest 2 mins

Metcon (AMRAP – Rounds and Reps)

Amrap in 4 mins

7 BJs

7 DL

rest 2 mins

Metcon (AMRAP – Rounds and Reps)

Amrap 5 mins

9 BJs 30/24

9 DL