CrossFit 5150 – CrossFit
Warm-up
Weightlifting
Clean and Jerk (5×1 @ 80 of you 1 RM )
work on dropping under the bar on clean and the jerk
Metcon
Metcon (Time)
Row 1000 m
80 AbMat Sit-ups
60 Kettlebell Swings, (53/35)
40 Box Jump (24/20)
20 Waiters Walking Lunges, (35/25)
10 Bar muscle-ups