CrossFit 5150 – CrossFit
Weightlifting
Shankle Complex (10 EOMOM)
1 Deadlift
3 hang clean pulls
1 hang clean
2 jerks
*The EOMOM is for you to build a heavy complex then you will have 2 attempts to find your max.
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Metcon
Metcon (AMRAP – Reps)
2 Rounds
3 min. AMRAP
10 OHS (95/65)
10 HR Push-ups
Rest 2 min.
3 min. AMRAP
10 Front Squat (115/85)
5 HSPUs
Rest 2 min.
3 AMRAP
10 Power Cleans(135/95)
10 Pistols (alternating)
Rest 2 min.
3 AMRAP
10 Deadlifts (185/125)
5 MUs
Rest 2 min. and repeat