Wednesday

CrossFit 5150 – CrossFit

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Weightlifting

Power Clean (50/3, 60/2, 70/2, 80/1, 85/1, (75/2)3)

Clean Pull (90/2, 100/3, (105/2)3)

*These are percentages off of your clean.

Metcon

Metcon (AMRAP – Reps)

2 Rounds

4 min. EMOM/1 min. rest x 2 (10 min.)

1. Wallballs

2. Power Cleans 95/65

3. Sumo Deadlift High Pull

4. Sit ups

5. Rest 1 min.
*Count your your reps for each movement. Count on minute to minute. Write down your reps for the first round during the minute rest.