Saturday

CrossFit 5150 – CrossFitMetconMetcon (AMRAP – Reps)30 min. AMRAP: 3 Person Team 3 Rounds of “The Chief” Max Calorie Row * One partner starts on rower, one partner starts on barbell, one partner starts resting. Everyone rotates upon completion...

Honor a Hero Friday

CrossFit 5150 – CrossFitMetconWood (Time)5 Rounds For Time 400 meter Run 10 Burpee Box Jumps (24/20 in) 10 Sumo-Deadlift High-Pulls (95/65 lb) 10 Thrusters (95/65 lb) 1 minute RestIn honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria,...

Thursday

CrossFit 5150 – CrossFitWeightliftingBack 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. Air Squats 3 min....

Tuesday

CrossFit 5150 – CrossFitGymnasticsMetcon (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).Metcon”Boat Race” (Time)For time: 3 Rounds 500 Meter...

Monday

CrossFit 5150 – CrossFitWeightliftingPush 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 round*Record your time for each round. Your score...