CrossFit 5150 – CrossFit
Happy Birthday, Ann!
Weightlifting
Back Squat (60/5, 70/5, 75/5, 80/5, 85/5 )
Build to a heavy 5 reps. If you complete 5 at 85%, then attempt a heavier load.
Overhead Squat (3×3)
OHS Complex
1 pausing OHS (3 seconds in bottom)
2 OHS
*Use this as a warm up to the metcon
Metcon
Metcon (AMRAP – Rounds and Reps)
“Pins and Needles”
12 min. AMRAP
5 Strict pull-ups
10 Overhead squats 95/65
15 Deadlifts 95/65