Saturday

CrossFit 5150 – CrossFitMetconMetcon (AMRAP – Reps) 30 min. EMOM (5 Rounds): Minute 1: Calorie Bike Minute 2: Russian Kettlebell Swings 70/53 Minute 3: Box Jumps 24/20 Minute 4: AbMat Sit-ups Minute 5: Calorie Row Minute 6: Rest *Score = Total RepsKeep...

Benchmark Friday

CrossFit 5150 – CrossFitMetconCrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups

Tuesday

CrossFit 5150 – CrossFitWeightliftingFront Squat (60/4, 70/4, (80/3)4)MetconMetcon (Time)For Time: 100 Double Unders 1 mi. Bike 200-ft. Single Dumbbell Overhead Walking Lunges 50/35 1 mi. Bike 100 Double Unders

Happy Presidents’ Day!

CrossFit 5150 – CrossFitWeightliftingDeadlift (60/5, 70/3, 80/3, (85/3)3*)Work to a heavy set of 3.Metcon”Marston” (AMRAP – Rounds and Reps)AMRAP 20: 1 Deadlift (405/285) 10 Toes to Bar 15 Bar-Facing Burpees

CrossFit – Sun, Feb 15

CrossFit 5150 – CrossFitWeightliftingShankle Complex (10 EOMOM)1 Deadlift 3 hang clean pulls 1 hang clean 2 jerks*The EOMOM is for you to build a heavy complex then you will have 2 attempts to find your max. ()MetconMetcon (AMRAP – Reps)For time: 2 Rounds...