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Friday Benchmark

CrossFit 5150 – CrossFit

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Metcon

Filthy Fifty (Time)

For time:

50 box jumps

50 jumping pull-ups

50 kettlebell swings

50 walking-lunge steps

50 knees-to-elbows

50 push presses

50 back extensions

50 wall-ball shots

50 burpees

50 double-unders

Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball

Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball
*Supermans for back extensions- still Rx.

Thursday

CrossFit 5150 – CrossFit

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Weightlifting

Deadlift (50/5, 60/3, 70/3, 80/2, (85/1)3*)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min. AMRAP:

Buy-In: 1,000m Run

With Time Remaining:

60 Double Unders

10 Dumbbell Hang Snatches 50/35

60 Double Unders

20 Dumbbell Hang Snatches

60 Double Unders

30 Dumbbell Hang Snatches



Add 10 Dumbbell Hang Snatches Each Round

*Score = Rounds + Reps

            

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