CrossFit 5150 – CrossFit
Weightlifting
Front Squat (60/1, 70/1, 75/1, 70/1, 80/1, 75/1, 80/1, 90/1, 85)
15 min. of lifting
First…
9 min. EMOM
3 waves: athletes will go up in weight in each wave, then slightly go down on the 3rd rep.
Remaining time (6 min.), build to a 1 rep max.
Metcon
Metcon (Time)
“Crash Test”
For time:
1,500m row
30 Deadlifts 245/165
45 Lateral burpees over bar