Thursday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Time)For time 15-12-9 reps Calorie Bike Thruster 95/65 Toes to Bar Rest 2 minutes 12-9-6 reps Calorie bike Power Clean and Jerk 135/95 V up Rest 2 minutes 9-6-3 reps Calorie Bike Hg Snatch 95/65 Sit...

Tuesday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (AMRAP – Rounds and Reps)14 min. AMRAP 500m Row 30 Double unders/60 single unders 20 Pistols 10 Ring DipsAccessory WorkUse the time for mobility or to work on a...

Monday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingDeadlift (50/5, 60/5, 70/3, (80/3)2)MetconMetcon (Time)For time: 5 rounds 200m Run 15 Box Jumps 24/20 9 Deadlifts 185/135 6 Burpee over bar

Sanctuary Sunday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingHg. Sn. + Sn. 16 min. EOMOM 60/1. (70/1)2, (75/1)2, 80/1, 85/1, 90/1MetconMetcon (Time)For time: 100 Double unders 80 Sit ups 60 Snatches 50/35 40 Pistols 20 Handstand Push ups 40 Pistols 60 Snatches 80...

Saturday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (4 Rounds for reps)Saturday Grind Time 8 min. AMRAP 50 KB goblet lunges 1.5/1,0 50 KB swings 200m KB Farmer Carry 10/7 Cal. Bike *1 rd.= 111 reps Rest 2 min. 8 min. AMRAP 200m Run 10 KB Front Rack Squat...