Monday

CrossFit 5150 – CrossFitWeightliftingBack Squat (60/3, 70/3, (80/3)3)MetconMetcon (Time) For time: 5 rounds 10 Toes to Bar 15/11 Cal. Bike 10 Power snatches 95/65 Time cap: 25 minutes

Sanctuary Sunday

CrossFit 5150 – CrossFitMetcon”I Feel Fat” (Time)For time: 20 – 1 Burpees 400m run between sets *Rx: Wear a weighted vest 20/14 Workout is as follows: 20 burpees 400m run 19 burpees 400m...

Recovery Day

CrossFit 5150 – CrossFitActive Rest Day Get outside! Go for a walk, run, bike ride, or spend some time stretching.

CrossFit – Tue, Nov 25

CrossFit 5150 – CrossFitWeightliftingShoulder Press + Push Press (6 x 1 )Every 90 sec. for 9 min. (6 sets)MetconMetcon (Time) For time: 30 Ground to Overhead 75/55 800m Run 20 Thrusters 95/65 400m Run 10 Cleans 135/95 200m Run Time cap: 15...

CrossFit – Mon, Nov 24

CrossFit 5150 – CrossFitWeightliftingBack Squat (60/3, 70/3, 80/3, (90/2)2)MetconMetcon (AMRAP – Rounds) Every 5 min. for 20 min. (4 Rds.) 250m Row 12 Strict Pull ups 9 Alternating DB Snatch 50/35 6 Burpees over DB Rest remaining time of each set*Score is...