CrossFit 5150 – CrossFit
Metcon
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Burn the Bird (Time)
For Time:
30 P. Clean-and-Jerks 135/95
Rest 5 minutes
Then, 5 Rounds of:
15 Cal Bike
15 Kb Swings 2/1.5
Rest 4 minutes
Then, 4 Rounds of:
4 Pull-Ups
8 Push-Ups
16 Air Squats
Rest 3 minutes
Then, 3 rounds of:
15 Box Jumps 24/20
15 Cal Row
Rest 2 minutes
Then, 2 Rounds of:
20 Wall Balls 20/14
30 Sit-Ups
Rest 1 minute
Finally, perform:
50 Burpees
*Modification= partner workout, split the reps however you’d like.
*Share equipment- one athlete can start with the 5 rounds then complete the P. Clean and Jerks.
*You can also complete the section of rounds out of order.