CrossFit 5150 – CrossFit

Warm-up

Skill Work

Pull-ups (10 strict pull ups )

Weightlifting

Bench Press (10-8–6-4-2)

Start at 65 @ and go up in weight each round alternate between bench press and bent over row

10 bench press 10 bent over row

8 -8 and so on

Bent Over Row (10-8-6-4-2)

start at 65 % go up in weight after each set Supinated

Metcon

Metcon (No Measure)

100 M sand bag carry

200 M sled pulls

25 Dball over shoulder
with whatever time you have left just keep working .