Benchmark Friday

CrossFit 5150 – CrossFitView Public WhiteboardMetconAnnie (Time)50-40-30-20-10 Double-unders Sit-upsJudge/AthleteSTRENGTHMetcon (Time)For time: 3 Rounds DB Overhead Lunge(across the gym and back) 50/35 10 D Ball Over the Shoulder...

Thursday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingBack Squat (5 x 5)*Build to a heavy set of 5.MetconMetcon (Time)For time: 6 Rounds (16 Minute Time Cap) 9 Box Jumps 30/24 6 Pull Ups 3 Deadlifts 225/155

Tuesday

CrossFit 5150 – CrossFitView Public WhiteboardAccessory WorkMetcon (No Measure)12 min. EMOM (3 Sets): 1. 12 DB Hammer Curl 2. 45 sec. Hollow Hold 3. 12 DB Bent Over Lateral Raise 4. RestMetconMetcon (Time)For time: 4 Rounds 500m Row 30 Butterfly Sit Ups 400m...

Monday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingOverhead Squat (5/50, 60/3, 70/3, (80/2)3*)MetconMetcon (Time)For Time: (15 Minute Time Cap) 21-15-9 Calorie Bike Devils Press 50/35 ()

Saturday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (AMRAP – Rounds and Reps)20 min. AMRAP 100m Farmer Carry 1.0/1.5 (two) 25 Calorie Row 25 KB Swings 1.5/1.0 25 Burpees 25 Kb SDLHPCoreMetcon (Time) 4 Rounds 10 Around the World Plank 10 Hollow Rocks...