Monday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingBack Squat (60/5, 70/3, 80/3, (85/2)3*)MetconMetcon (Time)For Time [15 Minute Cap]: 3 Rounds 500/400 Meter Row 12 Front Squats 155/105 21 Box Jumps 24/20

Sanctuary Sunday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingHg. Cl. + Cl.14 E2MOM 60/1, 70/1, 75/1, 80/1. (85/1)2, 90/1MetconMetcon (Time)For time: 4 Rounds 400m Run 15, 12, 9, 6 Hg. P. Cleans 155/105 Rxt 185/125 12 Handstand Push...

Saturday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (AMRAP – Reps)30 min. E2MOM (15 Rounds): 5 Pull-ups 10 Air Squats 15 AbMat Sit-ups Max Calorie Row *Score = Total Calories on the Rower

Honor a Hero Friday

CrossFit 5150 – CrossFitView Public WhiteboardMetconGrettel (Time)10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 Burpees Over the BarTo learn more about Grettel click hereFinisher!Metcon (No Measure)For time: 3 Rounds 12/10 Cal. Bike 200m DBall Carry 30/50...

Thursday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingDeadlift (5/5, 60/3, 70/3, 80/2, (90/1)3*)*Build to a heavy single.Metcon (Time)For time: 21-15-9 Deadlifts 225/155 200 Meter Run Double Dumbbell Push Jerks 50s/35s 200 Meter Run *18 min. time...