Saturday

CrossFit 5150 – CrossFitMetconLet’s Go Buddy! (Time) Partner Wod For time: Buy in: 30 over the shoulder toss 50/30 slam ball 200m x 2 Each athlete will either … Farmer carry with double KB 2.0/1.5 or Sled pull Body weight of lighter partner *...

Honor a Hero Friday

CrossFit 5150 – CrossFitMetconCeliz (Time)For time: 1 Mile Run 75 Hand Release Push-ups 75 Air Squats 1 Mile Run 75 Sit-ups 75 Box Jumps * Rx= Wear a weighted vest (20/14) or a ruck sack.

Wednesday

CrossFit 5150 – CrossFitWeightliftingSnatch (60/3, (70/3)4* go up if good)Back Squat (60/4, 70/4, (80/3)3)MetconMetcon (AMRAP – Rounds and Reps) 10 min. AMRAP 10 Calorie Bike 10 SDLHP 95/65 10 HSPUs

CrossFit – Mon, Mar 30

CrossFit 5150 – CrossFitWeightlifting3 P. Sn. + 3 Sn. PP + 3 OHS (60/3 + 3+ 3)2, 65/3 + 3 + 3)2)Snatch Push Press- behind the neckMetconMetcon (Time)For time: 3 Rounds 21 Overhead Squats 95/65 15 Toes to Bar 9 Cal. Bike

CrossFit – Sun, Mar 29

CrossFit 5150 – CrossFitWeightliftingShoulder Press (50/5, 60/3, 65/3, (70/3)3*)*Build to a heavy 3.MetconMetcon (Time) For time: 5 Rounds 12 Deadlifts 115/85 12 Bar Facing Burpees Directly into… 5 Rounds 9 Hg. Power Cleans 9 Box Jumps 24/20 Directly...