Saturday

CrossFit 5150 – CrossFitMetconSweat Mess (Time) For Time: 3 Rounds 30 Alt. DB Snatch 30 Box Jump OversCoreCore Smorgasbord (AMRAP – Rounds & Reps)18 min. AMRAP 12/10 Cal Row 10 T2B 3 Wall Walks

Wednesday

CrossFit 5150 – CrossFitMetconMetcon (AMRAP – Rounds & Reps) 3 Rounds x 5 min. AMRAP: 60 Double Unders 15 Pull-ups 30 Dumbbell Snatches 50/35 Rest 3 min. between rounds*There is a rest between rounds, so move fast.Accessory WorkBulgarian split squats...

Tuesday

CrossFit 5150 – CrossFitWeightliftingClean and Jerk (60/3, 70/3, (75/3)2)*Focus on technique and form.MetconMetcon (Time) For time: 5 Rounds 9 Power Cleans 135/95 9 Handstand Push ups 45 Air Squats

Monday

CrossFit 5150 – CrossFitWeightliftingFront Squat (60/3, 70/3, 80/3, (85/3)2)MetconMetcon (Calories) E2MOM On the 2:00 x 10 Rounds: 15 Wallballs (20/14) 15 Sit-ups Max Calorie Row *Score = Total calories

Sanctuary Sunday

CrossFit 5150 – CrossFitMetconGlen (Time)For time: 30 clean and jerks Run 1 mile 10 rope climbs to 15 feet Run 1 mile 100 burpees F: 95-lb clean and jerks M: 135-lb clean and jerksIn honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an...