4th of July Holiday WoD

CrossFit 5150 – CrossFitBeach Holiday Workout Place: 54th and Ocean Parking lot *Look for the 5150 Easy up Time: 8:30 a.m. Please arrive on time! Give yourself time to park and pay the meter. Bring a towel, chair, sunscreen, and water. Feel free to bring a snack...

Monday

CrossFit 5150 – CrossFitWeightliftingPower Clean (50/3, 60/2, 70/2, 80/1, 85/1, (75/2)3)Clean Pull (90/2, 100/3, (105/2)3)*These are percentages off of your clean.MetconMetcon (AMRAP – Reps)2 Rounds 4 min. EMOM/1 min. rest x 2 (10 min.) 1. Wallballs 2....

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingDL + Hg. P.Cl. + P.J.15 min. E3MOM 60/3+2+1, 70/3+2+1, 75/3+2+1, (80/3+2+1)2*MetconMetcon (Time) For Time: 60 Deadlifts 45 Hang Power Cleans 30 Push Jerks *Rx= 135/95 *Rx+=...

Honor a Hero Friday

CrossFit 5150 – CrossFitMetconEva Strong (Time)5 rounds for time (with a Partner) 24 Double-Unders 19 Toes-to-Bars 2 Clean-and Jerks (205/135lb) (split) 400 meter RunA Hero WOD for Uvalde teacher Eva MirelesThe rep scheme signifies: – 5 rounds for the month of...

Thursday

CrossFit 5150 – CrossFitWeightliftingOverhead Squat (50/5, 60/5, 70/3, (80/3)2)MetconMetcon (Time)For time: 21 – 15 – 9 OHS 95/65 Lateral BOB Wallballs 20/14