CrossFit 5150 – CrossFit
Weightlifting
Dumbbell Bench Press (Every 3:30 for 14:00 (4 Sets)
15 Unbroken Double DB Bench Press
10 Ring Dip)
*Build weight each set.
*Modification= Box Dips
*Please make sure the bench is clear of Dbs before you bench.
*Start light!
Metcon
Metcon (AMRAP – Reps)
16 min. EMOM (4 Sets)
a. 10-15 Double DB Push Press 50/35
b. 15-20 Abmat Sit up
c. 15-20 Russian KB Swing 2.0/1.5
d. Rest
*Keep track of your reps. Count on for each movement.
*Record your reps for each round during the rest time.