CrossFit 5150 – CrossFit
Weightlifting
Deadlift (6 x 6
Every 90 sec. for 9 min. (6 sets)
* Build to a heavy 6.)
Metcon
Metcon (AMRAP – Reps)
12 min. EMOM (3 Rounds)
40 sec. work/20 sec. rest
1. Push Press 95/65
2. Bike Cals.
3. Front Rack Lunges
4. Bar Over Burpees
*Athletes keep track of reps. The best way is to count on for each round then write down the total reps after the 4th movement. Add the 3 rounds at the end.