Thursday

CrossFit 5150 – CrossFitMetconMetcon (Time)For time [40 Minute Cap]: 5 Rounds 50 Air Squats 400m Run 30 Sit-ups 20 Push-ups 10 Strict Pull-ups4:30 Body BuildingBench Press (7 x 1 )Build to a heavy single Alternate with rowsBarbell Row (7 x 8-10)7 sets building....

Tuesday

CrossFit 5150 – CrossFitMetconMetcon (AMRAP – Reps)6 min. AMRAP: 1,000/800 Meter Row 12 Front Squats 155/105 Max Burpees Over the Bar 3 min rest 6 min. AMRAP: 1,000/800 Meter Row 12 Front Squats 155/105 Max Burpee to a Target 3 min rest 6 min. AMRAP:...

Monday

CrossFit 5150 – CrossFitWeightliftingPush Press (60/3, (70/3)3 )Split Jerk (60/3, (70/3)3 )MetconMetcon (Time)For Time: 15 Unbroken Power Clean & Jerks 115/85 1.5/1.2 mi. Bike Rest 3 Minutes 12 Unbroken Clean & Jerks 1.5/1.2 mi, Bike Rest 3 Minutes 9...

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingP. Snatch + Hg. Snatch + 2 OHS MetconMetcon (4 Rounds for time ↓ shorter is better)Every 10 min. x 4 20/30 Cal. Row 20 Wallballs 30/20 15 C2B Pull ups 10 Burpee Box Jump Overs 20/30 Cal Row *Rest is remaining time after...

Saturday

CrossFit 5150 – CrossFitMetconMetcon (Time)For Time: 15-12-9-6: Devil’s Press 50’s/35’s Calorie Row Directly Into… 6-9-12-15: Dumbbell-Facing Burpees Calorie RowAccessory WorkMetcon (AMRAP – Reps)On the 1:30 for 5 Rounds: Max...