CrossFit 5150 – CrossFit

Warm-up

Weightlifting

Bench Press (find a 3 RM )

you will have a 15 mins to find a 3 RM and they have to be linked together.

Bent Over Row (3 RM )

you have to link them together

Metcon

4x: Metcon (No Measure)

10 beat swings

.30 sec hollow hold

.30 superman holds

10 controlled hanging leg raises