CrossFit 5150 – CrossFit
Metcon
Metcon (Time)
For Time (40 Minute Cap):
5 Rounds
30 Russian Kettlebell Swings 1.5/1.0
20 Kettlebell Goblet Squats
1,000m Run
Bodybuilding
Zercher Squat (5 x 8 building as form allows.
Start light use any stance you want (normal, elevated heel, sumo etc.))
Single Arm Dumbbell Press
Alternate arms (L/R – 8/8).
keep DB in front rack and press, alternating arms until you complete all 16 reps.