1-7-20

CrossFit 5150 – CrossFitWarm-upMetconMetcon (No Measure)10 min EMOM 1st min .30 sec HSH 2nd MIN 10 shoulder tapsMetcon (Time)3 Rounds: Run 400m 20 Wall Ball (20/14) 20 Toes to bar Goal: Sub 15 minutes

1-6-20

CrossFit 5150 – CrossFitWarm-upWeightlifting1 pwr sn + 2 OHS (5×3 start @60 of your OHS go up each set )MetconMetcon (AMRAP – Rounds and Reps)AMRAP 15 Minutes 7 Snatch (115/75) 9 Box Jump Over (24/20) 11 Pull-ups

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingMacho Man (AMRAP – Rounds)EMOM as long as possible 3 P. Cl. + 3 Fr. Sq. + 3 P.J. (185/135)MetconMetcon (Time)Cardio Craze For time: Buy in: 50 Wbs 20/14 Then… 3 Rds. 400m run 25 Bjs 24/20 25 Dubz Finally…...

1-4-19

CrossFit 5150 – CrossFitWarm-upWeightliftingClean and Jerk (20 mins to find 1 RM)MetconMetcon (No Measure)16 min EMOM even 1 round of Cindy odd row 20/14 cals

1-3-20

CrossFit 5150 – CrossFitWarm-upMetconChasing Annie (Time)50-40-30-20-10 Dus situps run 400 m