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February 18, 2020

CrossFit 5150 – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

“Speed Limit”

15 min. AMRAP

Buy in: Bike 2.5/2.0 mile

Max rounds in time remaining:

8 Burpee Box Jumps 24/20

8 Pull-ups

*Score is rounds and reps of burpee box jumps and pull-ups.

Weightlifting

Bench Press (5×7)

February 17, 2020

CrossFit 5150 – CrossFit

Weightlifting

Power clean + Front squat + Push jerk + Cluster

Clean and Jerk Complex

14 min. EOMOM

*Athletes start at 50% of their clean and jerk. Build weight slowly as form dictates.

Metcon

Metcon (Time)

“Rack City”

For time:

10 Power cleans 155/105

50 Air squats

10 Front squats 155/105

50 Air squats

10 Push jerks 155/105

50 Air squats

            

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