CrossFit 5150 – CrossFit
Metcon
The workouts today are to honor all the dads out there! Happy Father’s Day! Have a beautiful day.
Dad Bod (AMRAP – Reps)
Buy in: 1 mi. Run (10 min. cap)
Then directly into…
5 x 4 min. EMOM (20 min. total)
1. 40 sec. Hollow Rocks
2. 20 Russian Twists 20/14
3. 15 Push ups
4. 10 Burpees
*Score is total reps
Big Papa (Time)
Table for Two
For time:
80 DB snatch 35/50
40 Toes to Bar
70 DB Hang Clean
35 Strict Pull ups
60 DB Shoulder to Overhead
30 C2B Pull ups
50 DB Devils press
25 Chin ups
40 DB Thruster
20 Ring Dips
Break up reps as needed. Only one person working at a time. Only one dumbbell required – single arm movements.