Benchmark Friday

CrossFit 5150 – CrossFitMetconGrace (Time)For Time: 30 Clean and Jerks, 135# / 95#Accessory WorkMetcon (Checkmark)5 Sets 10 Bent Over Row 5 Strict Press 30 sec. Weighted Plank *Choose your weight. You can use an empty barbell or add plates. If you’d like,...

CrossFit – Thu, Jan 22

CrossFit 5150 – CrossFitWeightlifting1 Sn. + 1 OHS9 EMOM (50/1)2, (60/1)2, (65/1)2, (70/1)2, 75/1MetconMetcon (AMRAP – Rounds and Reps) 16 min. AMRAP 4 Wall Walks 8 Alternating Dumbbell Snatches 50/35 12 Toes to Bar

CrossFit – Wed, Jan 21

CrossFit 5150 – CrossFitWeightliftingClean and Jerk (60/2, 70/2, (80/2)2, (85/2)2 )*You have 15 minutes to lift.MetconMetcon (7 Rounds for time)On the 3:00 x 7 Rounds: 400m Run 9 Chest to Bar Pull Ups

CrossFit – Tue, Jan 20

CrossFit 5150 – CrossFitMetconYour Choice (Time)For Time: 30 Power Snatches 115/85 2,000 Meter Row 100 Wall Balls 20/14 Partition However You’d Like

CrossFit – Mon, Jan 19

CrossFit 5150 – CrossFitMetconDr. King (Time)For Time: 4 Rounds 8 Deadlifts 225/155 Rx+ 275/185 29 Box Jumps 20/24 63 Cal. Row “If you can’t fly, then run, If you can’t run, then walk, If you can’t walk, then crawl, but whatever you do,...