Thursday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingBench Press (50/5, 60/5, 70/3, (75/2)3*)MetconMetcon (AMRAP – Rounds and Reps)12 min. AMRAP: 2-4-6-8-10…. Hand Release Push-ups Bike Calories Dumbbell Front Rack Reverse Lunges...

Wednesday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Time)For Time: 5 Rounds 20 Pull-ups 30 Sit-ups 400 Meter Row 50 Double Unders Rest 2 Minutes

Tuesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingHang Snatch (60/3. 70/3, (75/2)3*)MetconMetcon (AMRAP – Rounds and Reps)15 min. AMRAP: 8 Toes to Bar 8 Deadlifts 165/115 8 Lateral Barbell Burpees

Monday

CrossFit 5150 – CrossFitView Public WhiteboardEndurance1-Mile Run (Time)Max Effort 1-Mile RunWeightliftingBack Squat (60/3, 70/3, 80/3, 85/2, (90/2)2)

Sanctuary Sunday

CrossFit 5150 – CrossFitView Public WhiteboardWeightlifting1 Clean + 1 Hg. clean + 1 Jerk12 min. EOMOM 60/1+1+1, (70/1+1+1)2, (80/1+1+1)2, 90/1+1+1MetconMetcon (Time)For time: 30 Overhead Squats 95/65 30 Pull ups 20 OHS 20 C2b 10 OHS 10 Bar Mu Rest 3 min....