CrossFit 5150 – CrossFit

Metcon

Metcon (Time)

“Steel Toe”

Teams of 3

1,000 meter row

30 Toes to bar

into…

21 Burpee box jump overs

21 Clean and jerks 135/95

21 Burpee box jump overs

21 Clean and jerks 155/105

21 Burpee box jump overs

21 Clean and jerks 185/135
30 min cap.

CrossFit 5150 – CrossFit

Metcon

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Abs

Metcon (No Measure)

Tabata abs.

2 rounds*

*if time allows
Pick 2 movements to alternate for the tabata.