Thursday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingBack Squat (60/3, 70/3, 80/2, (85/1)4*)*Build to a heavy single. If you get to 85%, add weight as form dictates.MetconMetcon (AMRAP – Reps)15 Minutes for Total Reps: 5 min. Bike Calories 4 min....

Wednesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightlifting3 P. Sn. + 3 Sn. PP + 3 OHS (50/2, 60/2, 65/2)MetconMetcon (Time)For time: 4 Rounds 25/20 Calorie Row 3 Rope Climbs 10 Double Dumbbell Deadlifts 100m Farmers Carry Dumbbells:...

Tuesday

CrossFit 5150 – CrossFitView Public WhiteboardGymnasticsMetcon (AMRAP – Reps)10 min. EOMOM 1. Strict Pull ups 2. Strict HSPUs*Score = Largest unbroken set of strict pull-ups and hspus (total of both largest set).MetconMetcon (Time)”Boat Race”...

Monday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingPush Press (50/5, 60/3, 70/2, (75/2)3*)*Build to a heavy set of 2.MetconMetcon (Time)On the 2:00 x 10 Rounds: .3/.2 Bike 30 Double Unders 10 Push Press 95/65 *Score = Slowest...

Sanctuary Sunday

CrossFit 5150 – CrossFitToday we will honor and pay tribute to the victims of September 11, 2001. Never forget!!View Public WhiteboardMetconMetcon (Time)Tribute to 9/11 For time: Cash in: 7 Body weight cleans then… 9 rounds 11 P. Cl 95/65 11 Push ups 11...