CrossFit 5150 – CrossFit
Weightlifting
Front Squat (60/5, 65/5, (70/5)2
*5 tempo front squats @ 3 seconds descent)
We are staying light on the weight for reps, moving fast and with controlled speed for front squats. Reset at the top for quality movement. Be sure to take 3 seconds to lower in each rep of your front squats.
Metcon
Metcon (Time)
45-30-15
Alternating DB Hg. Snatches 50/35
*After each round, complete 30 air squats.
*Complete 30 air squats after each 45 / 30 / 15 reps of the alternating hang snatches.
*Goal time: 11 minutes