Benchmark Friday

CrossFit 5150 – CrossFitView Public WhiteboardMetconAngie (Time)For Time: 100 pullups 100 pushups 100 situps 100 air squats

Thursday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingThruster (5 x 3)*Build to a heavy 3.MetconMetcon (AMRAP – Reps)16 min. EMOM (4 Sets): 1. 12/8 Calorie Bike 2. 8 Chest to Bar 3. 40 Double Unders / 80 Single Unders 4. 12 Thrusters 95/65 *Athletes...

Monday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingBench Press (4 x 4)*Build to a heavy set of four.Goblet Squat (4 x 4)*20 sec. hold on the GS. Focus on the upright position and engaging your core. *Alternate between bench and goblet squats.MetconMetcon...

Sanctuary Sunday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (AMRAP – Rounds)EMOM 14: Even: 3 Clean and Jerk (185/125) Odd: 100′ sandbag/D Ball CarryMetconMetcon (Time)1,000 Reps of Death For Time with a partner: Accumulate 1,000 reps Wallballs 20/14...

Saturday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Time)For time: 5 Rounds (20 Minute Time Cap) 10 Overhead Squat 95/65 30 Double Unders/ 60 Single Under 10 Front Rack Reverse Lunge 60 Mountain Climbers