CrossFit 5150 – CrossFit
Metcon
Jack (AMRAP – Rounds and Reps)
20 min. AMRAP
10 Push Press 115/85
10 Kb Swings 1.5/1,0
10 Box Jumps 24/20
*Partners alternate movements
P1-10 Push Press
P2-10 Kbs
P1- 10 Box Jumps
*Scaling – Movements should be unbroken. Pick a weight you won’t have to drop
Accessory Work
Metcon (Time)
3 sets
12 Cal. Bike
9 Single arm banded row (each side)
6 Lateral lunges (each side)
*Option- add weight to lateral lunge
*Rest 30 seconds between sets