Monday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingBench Press (4 x 4)*Build to a heavy set of four.Goblet Squat (4 x 4)*20 sec. hold on the GS. Focus on the upright position and engaging your core. *Alternate between bench and goblet squats.MetconMetcon...

Sanctuary Sunday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (AMRAP – Rounds)EMOM 14: Even: 3 Clean and Jerk (185/125) Odd: 100′ sandbag/D Ball CarryMetconMetcon (Time)1,000 Reps of Death For Time with a partner: Accumulate 1,000 reps Wallballs 20/14...

Saturday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Time)For time: 5 Rounds (20 Minute Time Cap) 10 Overhead Squat 95/65 30 Double Unders/ 60 Single Under 10 Front Rack Reverse Lunge 60 Mountain Climbers

Benchmark Friday

CrossFit 5150 – CrossFitView Public WhiteboardMetcon12.5: CrossFit 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

Thursday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Time)For time: 3 Rounds 16/12 Calorie Bike 12 Toes to Bar 8 Push Ups 200m RunCoreMetcon (No Measure)4 Sets: 40 sec. work/20 sec. rest 1. Low Plank Superman 2. Hollow Snow Angel *Alternate movements ()...