CrossFit 5150 – CrossFit

Accessory Work

Metcon (No Measure)

3 Sets:

4 Strict Pull Ups

8 Supinated Bent Over Row

3 Sets:

4 Supinated Pull Up

8 Seconds Hollow Hold Lat Pulldown

*Score is the weight on bent over row.

*video of hollow hold lat pulldown below.

Bent Over Row

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Metcon

Metcon (Time)

For Time:

(19 Minute Time Cap)

3 Rounds

400m Row

20 Wallballs 20/14

40 Double Under / 80 Single Under

20 Push Jerk 115/80

CrossFit 5150 – CrossFit

Metcon

Adrenaline Rush (Time)

For time:

10 Cleans 115/85 + 5 Round

8 Cleans 135/95 + 4 Rounds

6 Cleans 155/105 + 3 Rounds

4 Cleans 165/115 + 2 Rounds

2 Cleans 185/125 + 1 Round

1 Round =

10 Pistols

10 Kbs

3 C2B/Rx + = 3 MUs

Rx + weight

10 Cleans 135/95

8 Cleans 155/105

6 Cleans 165/115

4 Cleans 185/125

2 Cleans 205/145