Wednesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingFront Squat (60/4, 70/4, 75/4, (80/3)2)MetconMetcon (AMRAP – Rounds and Reps)15 min. AMRAP 10 Wall Balls 20/14 15 Burpee Box Jump Overs 24/20 20 Wall Balls 15 Burpee Box Jump Overs 30 Wall Balls 15...

Tuesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingMetcon (Weight)For Max Load: Power Clean Bench Press Overhead Squat *Score = Sum Total Load (Heaviest Power Clean + Heaviest Bench Press + Heaviest Overhead Squat)MetconMetcon (Calories)On the 2:00 for 6...

Monday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingBack Squat (60/4, 70/4, (80/4)3)MetconMetcon (Time)For Time: 1,200 Meter Row 63 Kettlebell Swings 53/35 36 Pull Ups

Sanctuary Sunday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingShankle 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 –...

Saturday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Time)TEAMS OF 2 For Time: Meter 6 mi. Bike On The Minute: athletes complete 5 Synchro DB Snatches 50/35CoreMetcon (Time)For time: 5 Rounds 25 Toe Touches 20 Plank Rainbow Hip Taps 25 Seconds Flutter...