Saturday

CrossFit 5150 – CrossFitTrack Day! Meet at Chittick FieldView Public WhiteboardMetconMetcon (5 Rounds for time)5x400m (descending!), 3 min group rest

Thursday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Time)”Lady Mash-up” For time: 3 rounds: 5 Pull-ups 10 Push-ups 15 Air Squats — then — 2 rounds: 400m Run 15 Overhead Squats 95/65 — then — 800m Run 30 Kettlebell...

Wednesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingCl. + 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

Tuesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingBench Press (50/5, 60/5, 70/3. 75/3. 80/3)Bent Over Row (50/5, 60/5, 70/3, 75/, 80/3)*Alternate between bench and row.MetconMetcon (AMRAP – Rounds and Reps)14 min. AMRAP 200m Run 14 P. Cleans...

Friday Benchmark

CrossFit 5150 – CrossFitView Public WhiteboardMetconDiane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-upsJudge/Athlete