CrossFit 5150 – CrossFit

Metcon

Jack (AMRAP – Rounds and Reps)

20 min. AMRAP

10 Push Press 115/85

10 Kb Swings 1.5/1,0

10 Box Jumps 24/20
*Partners alternate movements

P1-10 Push Press

P2-10 Kbs

P1- 10 Box Jumps

*Scaling – Movements should be unbroken. Pick a weight you won’t have to drop

Accessory Work

Metcon (Time)

3 sets

12 Cal. Bike

9 Single arm banded row (each side)

6 Lateral lunges (each side)

*Option- add weight to lateral lunge

*Rest 30 seconds between sets

CrossFit 5150 – CrossFit

Metcon

Diane (Time)

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups
judge/athlete