CrossFit 5150 – CrossFit
Gymnastics
Metcon (AMRAP – Reps)
10 EMOM
1. 7 HSPU
2. 7 Box Jumps
HSPU- any version depending on your skill level and what you need to work on(deficit, strict, kipping, 30 sec, hs hold, box, pike).
Box Jump- 30″, 24″, 20″, small box, step up
Metcon
Metcon (AMRAP – Rounds and Reps)
5 min. AMRAP
50ft. Double DB Front Rack Walking Lunges
12 Bar Muscle Ups
9 Double DB Hang Power Cleans
Rest 3 Minutes
5 min. AMRAP
50ft. Double DB Front Rack Walking Lunges
12 Chest to Bar Pull Ups
9 Double DB Front Squats
Rest 3 Minutes
5 min. AMRAP
50ft. Double DB Front Rack Walking Lunges
12 Pull Ups
9 Double DB Push Jerks
Dumbbells: (50’s/35’s)