CrossFit 5150 – CrossFit
Metcon
Pyramid Scheme (Time)
For Time:
20 Double Unders, 2 Power Snatches 95/65
40 Double Unders, 4 Power Snatches
60 Double Unders, 6 Power Snatches
80 Double Unders, 8 Power Snatches
100 Double Unders, 10 Power Snatches
Directly Into…
30 Sit-ups, 1,000 Meter Run
30 Sit-ups, 800 Meter Run
30 Sit-ups, 600 Meter Run
30 Sit-ups, 400 Meter Run
30 Sit-ups, 200 Meter Run
4:30 Body Building
DB bench press (5 x 20 (10/10))
5 sets of 20 reps building
(alternate each rep L/R – 10 each side alternating)
*Alternate with bent over rows
Barbell Row (5 x10)
5 sets of 10
Sumo Deadlift (7 x 5)
7 sets of 5 building
Alternate with
Farmer’s Carry (heavy farmer carry – 50m
*Alternate with curls)