CrossFit – Mon, Nov 24

CrossFit 5150 – CrossFitWeightliftingBack Squat (60/3, 70/3, 80/3, (90/2)2)MetconMetcon (AMRAP – Rounds) Every 5 min. for 20 min. (4 Rds.) 250m Row 12 Strict Pull ups 9 Alternating DB Snatch 50/35 6 Burpees over DB Rest remaining time of each set*Score is...

CrossFit – Sun, Nov 23

CrossFit 5150 – CrossFitWeightliftingP.Cl. + Fr. Sq. + J14 min. EOMOMMetconMetcon (Time) For Time: 100 sit ups 50 Deadlifts 115/85 40 WBs 30 S2OH 115/85 20 P. Sn. 115/85 10 Fr. Rack lunges 115/85 5...

CrossFit – Sat, Nov 22

CrossFit 5150 – CrossFitMetconParty of 2 (AMRAP – Rounds and Reps)0-10 min, AMRAP 3 Deadlift 225/155 6 Push Ups 9 Air Squats *partners alternate full rounds 10-11 min REST 11-19 min Max Cal Row (split time on rower as desired) *Bike Rx+ 19-20 min REST...

Benchmark Friday

CrossFit 5150 – CrossFitMetconElizabeth (Time)21-15-9 Clean, 135# / 95# Ring Dips

CrossFit – Wed, Nov 19

CrossFit 5150 – CrossFitWeightliftingCl. + Fr. Sq.E2MOM 14 min. (60/2)2, (70/2)2, 80/1, 85/1, 90/1MetconMetcon (Time)For time: 4 rounds 500m Row 12 Burpee Pull-ups 21 Box Jumps, 24/20