Sanctuary Sunday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Time)For Time: 3k Row 300 Double Unders 100 Single Dumbbell Box Step Ups 24/20 50/35

Saturday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Time)For Time : .3mi. Bike 20 Air Squats .3mi. Bike 19 Air Squats .3mi. Bike 18 Air Squats …. .3mi. Bike 1 Air Squat

Friday Benchmark

CrossFit 5150 – CrossFitView Public WhiteboardMetconCrossFit Games Open 14.4 (AMRAP – Reps)14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups*You only have 14 minutes, so keep moving and move...

Thursday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingSnatch Grip Deadlift (60/5, 70/5, 80/5, 85/3, 90/3, 100/3 )*Percentages are based off your snatch. We are working toward strength.Power Snatch (60/3, 70/2, 75/2, 80/2, (85/1)2)MetconMetcon (AMRAP –...

Wednesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingPower Clean (60/3, 70/3, 80/3, (85/2)3)MetconMetcon (Time)10-9-8-7-6-5-4-3-2-1: Goblet Squat 50/35 Single DB Push Press 50/35 After Each Set: 100 Meter Farmers Carry...