Wednesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingDeadlift (60/5, 70/3, 75/3, 80/2, (85/2)2)MetconMetcon (Time)For Time: (10 Minute Time Cap) 4 Rounds 250m Row 12 Deadlifts 185/135Mobility

Tuesday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (AMRAP – Rounds and Reps)19 min. AMRAP 10/7 Calorie Bike 12 Burpees 14 Russian KB Swings 2.0/1.5 12 Shoulder To Overhead 115/80 10 Toes to BarCoreMetcon (AMRAP – Reps)3 Rounds Against A 3...

Monday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingBack Squat (60/3, 70/3, 80/3, 85/2, (90/1)2)MetconMetcon (Time)For Time: (15 Minute Time Cap) 30-20-10 Box Jump 24/20 Power Clean And Jerk 95/65 *After Each Round, Perform 30 Double Under / 60 Single...

Sanctuary Sunday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingMetcon (Weight)12 min. E2MOM 3 Deadlifts 1 Hang Power Clean 2 Front Squats *The complex is unbroken- hands may not leave the bar. *Build weight each set.MetconMetcon (AMRAP – Rounds and Reps)20...

Saturday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Time)For Time: (20 Minute Time Cap) 400m Run 80 KB Sumo Deadlift 1.5/1.0 80 KB Swing 80 KB Sumo Deadlift High Pull 80 KB Goblet Squat 400m RunCoreMetcon (Time)For time: 100 Crossbody V Up *Every 10...