CrossFit 5150 – CrossFit

Warm-up

warm up (No Measure)

2x

run 200 or row 250

10 shoulder pass overs

5 pull ups

10 push ups

10 jefferson curls

15 squats

Skill Work

Pull-ups (10 strijct pull ups )

Weightlifting

Thruster (6×10 @115/75)

EMOM for 6 mins

10 Thrusters unbroken

Metcon

Metcon (AMRAP – Reps)

Emom for 15 mins

1st min 10 T2B

2nd min 10 push ups

3 rd min 10 pull ups
RX+ do 12 of everything unbroken if you break it is not rx+