CrossFit 5150 – CrossFit

Weightlifting

Metcon (AMRAP – Reps)

Power Clean Cycling

3 Rounds

AMRAP 20 second

Max reps @ 70%

-rest 40 seconds-

AMRAP 30 second

Max reps @ 75%

-rest 30 seconds-

AMRAP 40 seconds

Max reps @ 80%

-rest 1:20-

Metcon

Metcon (AMRAP – Rounds and Reps)

“Lethal Weapon”

20 min. AMRAP

1 Round of “The Chief”

run 200m

2 Rounds of “The Chief”

run 200m

3 Rounds of “The Chief”

run 200m

*Continue to add (1) round until cap

1 Round of “The Chief”

3 Power cleans 135/95

6 Push-ups

9 Air squats