Honor a Hero Friday

CrossFit 5150 – CrossFitMetconEllen (Time)3 rounds for time of: 20 burpees 21 dumbbell snatches 12 dumbbell thrusters Use a single dumbbell on the snatches and a pair for the thrusters. ♀ 35-lb. DBs ♂ 50-lb. DBsTo learn more about Ellen click here*You can also...

Tuesday

CrossFit 5150 – CrossFitWeightliftingSnatch (60/2, 70/2, 80/2, (85/1)4)MetconMetcon (Time)For Time (20 min. Cap): 10-1 Clusters 95/65 200 Meter Run

Monday

CrossFit 5150 – CrossFitWeightliftingFront Squat (60/2, 70/2, 80/2, (90/1)3*)MetconMetcon (Time) For Time: 27-21-15-9: Calorie Row Push Jerks 115/80 *Rx+ 135/95

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightlifting1 Clean + 1 Hg. Clean + 1 Jerk12 min. EOMOM 60/1+1+1, (70/1+1+1)2, (80/1+1+1)2, 90/1+1+1MetconMetcon (Time)For time: 2 Rounds 10 Bar Muscle-Ups 20 Bar-Facing Burpees 30 Deadlifts 225/155 40 Wall Balls...

Saturday

CrossFit 5150 – CrossFitMetconMetcon (Time) For time(35 min. Time Cap) : 3 Rounds 30 Cal. Bike 21 Wallballs 20/14 21 Calorie Bike 15 Ring Dips 12 Calorie Bike 9 Strict Handstand Push-ups