Tuesday

CrossFit 5150 – CrossFitMetconMetcon (Time) For Time: 21 Front Squats 95/65 Rx+ 135/95 42 Alternating Dumbbell Snatches 50/35 800 Meter Run 15 Front Squats 30 Alternating Dumbbell Snatches 800 Meter Run 9 Front Squats 18 Alternating Dumbbell Snatches 800 Meter...

Monday

CrossFit 5150 – CrossFitWeightliftingBack Squat (60/4, 70/4, (75/4)3)MetconMetcon (Time)For Time: 50-40-30-20-10: Front Rack Reverse Lunges (45/35) AbMat Sit-ups Calorie Row

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingHg. P.Cl. Bekn + Fr. Sq.16 EOMOM 60/2+2, 65/2+2, 70/1+1, (75/1+1)5*MetconMetcon (AMRAP – Rounds and Reps) 30 min. running clock… 12 min. AMRAP 10 Wbs 20/14 8 Pull ups 6 Alt. Pistols 4 T2b 3 min. restMetcon (AMRAP...

Saturday

CrossFit 5150 – CrossFitMetconHave it Your Way (Time) For Time (40 min. time cap): 50 Shoulder to Overhead 155/105 3,000 Meter Row 100 Burpee Box Jumps 24/20 Partition However You’d Like

Honor a Hero Friday

CrossFit 5150 – CrossFitMetconJosie (Time)For time, wearing a 20-lb vest: 1-mile run Then, 3 rounds of: 30 burpees 4 power cleans 6 front squats Then, 1-mile run Men: 155 lb Women: 105 lbDeputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed...