CrossFit 5150 – CrossFit
Weightlifting
Bench Press (Every 3:30 for 14:00 (4 Sets)
10 Bench Press @ loading
10/side, Single DB Z-Press
15-30″ Handstand Hold)
*Score Bench Press heaviest set of 10
Metcon
Metcon (AMRAP – Reps)
Every 1:30 for 15:00 (5 Rounds)
a. ON
250/200m Row
MAX Burpee Over Rower
b. OFF(rest 1:30)
Score: Total of Burpee Over Rower.
*Use a board. Record burpees during OFF time.