Monday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (AMRAP – Reps)For total reps: 3 Rounds 5 min. EMOM (18 min.) 1 Minute Thrusters (95/65) 1 Minute Power Cleans (95/65) 1 Minute Box Jump Overs (24/20) 1 Minute Pull-ups 1 Minute Bike Calories 1...

Sanctuary Sunday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Calories)12 min. EOMOM (1 min. work/1 min. rest) Alternate 1. Max Cal Ski erg 2. Max Cal RowMetcon (Time)For time: 10 Rounds 5 Bar Muscle-ups 3 P. Clean & Jerks 135/95 Rxt 185/125 10 Bar-Facing...

Saturday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Calories)30 min. AMRAP: Max Calorie Bike Every 3 Minutes [Starting at 0:00]: 5 Box Jumps 30/24 10 Burpees to Target 6″ 15 AbMat Sit-ups *Score = Total Bike...

Benchmark Friday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (AMRAP – Rounds and Reps)”Jay” 20 min. AMRAP: 22 Air Squats 12 Toes-to-Bars 9 Burpees Wear a weight vest (20/14 lb)

Thursday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingBack Squat (60/4, 70/4, )(75/4)2, (80/3)2)MetconMetcon (Time)For Time: 800 Meter Run 20 Thrusters (135/95) 20 DBall Over the Shoulder 80/50 10 C2B Pull ups * If you are doing Rx, you may have to share a...