Wednesday

CrossFit 5150 – CrossFitMetconMetcon (Time) For time (30 min. cap): 10 Rounds 10 Wall Balls 20/14 3 Deadlifts 315/225 50 Meter Farmers Carry 50s/35s(Db/Kb)

Tuesday

CrossFit 5150 – CrossFitWeightliftingClean and Jerk (60/2 + 2, 70/2 + 2, (80/2 + 2)3)Clean Pull ((105/2)3)MetconMetcon (AMRAP – Rounds and Reps)12 min. AMRAP: 9 Burpees to Target (6″) 35 Double Unders

Saturday

CrossFit 5150 – CrossFitMetconMetcon (Calories)30 min. AMRAP: Max Calorie Bike Every 3 Minutes [Starting at 0:00]: 5 Box Jumps 30/24 10 Burpees to Target 6″ 15 AbMat Sit-ups *Score = Total Bike Calories

Thursday

CrossFit 5150 – CrossFitWeightliftingBack Squat (60/4, 70/4, )(75/4)2, (80/3)2)MetconMetcon (Time)For Time: 800 Meter Run 20 Thrusters (135/95) 20 DBall Over the Shoulder 80/50 10 C2B Pull ups * If you are doing Rx, you may have to share a Dball (1/1= you go, I...

Tuesday

CrossFit 5150 – CrossFitWeightliftingClean and Jerk (60/3, (70/3 + 3)2, (75/3 + 3)2)MetconMetcon (Time) For time: 25-20-15-10-5: Calorie Row Power Cleans 95/65 Rx+ = 135/95 P. Cl.