Monday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Time)For time: 40 Deadlifts 135/95 30 Push ups 20 C2B Pull ups 50/40 Cal. Bike 20 C2B Pull ups 30 Push ups 40 DeadliftsAccessory WorkMetcon (No Measure)4 sets 30 sec. Side Plank Hold (each side) 50...

Sanctuary Sunday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingP. Cl. + Hg. Cl.EOMOM 12 min, (60/1)2, 70/1, 75/1, 80/1, 85/1MetconMetcon (Time)For time: 10-9-8-7-6-5-4-3-2-1 P. Cl. and J 155/105 20-18-16-14-12-10-8-6-4-2 Toes to Bar Cal....

Friday Benchmark

CrossFit 5150 – CrossFitView Public WhiteboardMetconFran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsJudge/AthleteCoreMetcon (Time)5 sets 20 Atomic sit ups 10 Side plank bounces (each side) Rest 30 seconds between sets () ()

Thursday

CrossFit 5150 – CrossFitView Public WhiteboardEnduranceMetcon (AMRAP – Reps)4 sets Against a 90 second clock 10 Cal. Row Max Burpees in remaining time Rest 60 seconds between sets *Score is burpeesMetconMetcon (AMRAP – Rounds and Reps)20 min. AMRAP...

Wednesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingCl. + Fr. Sq.E2MOM 14 min. (60/2)2, (70/2)2, 80/1, 85/1, 90/1Once you hit 90%, go up in weight to hit a one rep max on the complex.MetconMetcon (Time)For time: 4 rounds 30 Double under/ 60 singles 6...