CrossFit 5150 – CrossFit
Weightlifting
Thruster (50/5, 60/3, 70/3, (75/3)3*)
*Build to a heavy set of 3.
Metcon
31 Heroes (slightly modified) (AMRAP – Rounds and Reps)
Partner WOD
31 min. AMRAP
8 Thrusters (135/95)
16 Pull ups
11 BJ (30/24)
Continuous 400m run w/med ball
*One athlete works on thrusters, pull up, BJs while the other athlete runs. When the running athlete returns, athletes switch roles and continue accumulating rounds and reps.
Medball/D Ball weight= 50#/#30