CrossFit 5150 – CrossFit
Weightlifting
Back Squat (60/3, 70/3, 80/2, 85/2, (90/1)3)
Metcon
Metcon (AMRAP – Reps)
Rotate Stations EMOM for 15 min. (5 Sets):
Station 1: 24 Double Unders / 48 Singles + 6 Burpees
Station 2: 6 Clusters (95/65) + 12 V-ups
Station 3: 6 Down Up Single Arm Devils Press (50/35) + 12 Jumping Lunges
*You can work in your own station or rotate stations with 1-3 athletes.
*Total reps for 1 round(minutes 1,2,3)= 66
*Total reps after 15 minutes= 330
* Score is total reps. Keep a running record of your reps if not all completed, subtract from the total reps.
*Rx= weight and 330 reps.