CrossFit 5150 – CrossFit

Warm-up

Skill Work

Pull-ups (18 strict pull ups )

Split Jerk (1×1)

you will have 30 mins to find a 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP

4 S2OH 95/65

6 bob

8 squats
Go as hard as possible. This is a good one to learn some intensity