Tuesday

CrossFit 5150 – CrossFitView Public WhiteboardAccessory WorkMetcon (No Measure)12 min. EMOM (3 Sets): 1. 12 DB Hammer Curl 2. 45 sec. Hollow Hold 3. 12 DB Bent Over Lateral Raise 4. RestMetconMetcon (Time)For time: 4 Rounds 500m Row 30 Butterfly Sit Ups 400m...

Monday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingOverhead Squat (5/50, 60/3, 70/3, (80/2)3*)MetconMetcon (Time)For Time: (15 Minute Time Cap) 21-15-9 Calorie Bike Devils Press 50/35 ()

Saturday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (AMRAP – Rounds and Reps)20 min. AMRAP 100m Farmer Carry 1.0/1.5 (two) 25 Calorie Row 25 KB Swings 1.5/1.0 25 Burpees 25 Kb SDLHPCoreMetcon (Time) 4 Rounds 10 Around the World Plank 10 Hollow Rocks...

Benchmark Friday

CrossFit 5150 – CrossFitView Public WhiteboardMetconAngie (Time)For Time: 100 pullups 100 pushups 100 situps 100 air squats

Thursday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingThruster (5 x 3)*Build to a heavy 3.MetconMetcon (AMRAP – Reps)16 min. EMOM (4 Sets): 1. 12/8 Calorie Bike 2. 8 Chest to Bar 3. 40 Double Unders / 80 Single Unders 4. 12 Thrusters 95/65 *Athletes...