Benchmark Friday

CrossFit 5150 – CrossFitView Public WhiteboardMetconNancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

Thursday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Time)For time: 3 Rounds 30 Barbell Back Rack Reverse Lunge 115/80 25 Shoulder to Overhead 20 DB Alternating Snatches 50/35 15 Chest to Bar Pull ups

Wednesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingPower Clean (50/3, 60/2, 70/2, 80/1, 85/1, (75/2)3)Clean Pull (90/2, 100/3, (105/2)3)*These are percentages off of your clean.MetconMetcon (AMRAP – Reps)2 Rounds 4 min. EMOM/1 min. rest x 2 (10...

Tuesday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (AMRAP – Rounds and Reps)25 min. AMRAP: 7 Box Jump Overs 24/20 7 Pull-ups 7 Power Snatches 75/55 Every 5 Minutes (Starting at 0:00): Run 400 MetersCoreIf time permits or work in the corner if...

Monday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingFront Squat (60/4, 70/4, 75/4, (80/3)2)MetconMetcon (AMRAP – Rounds and Reps)18 min. AMRAP: 500m Row 20 Push Press 95/65 100 Double Unders 500m Row 20 Front Squats 95/65 100 Double Unders 500 Meter...