Welcome To

crossfit 5000 

FRIDAY, February 9, 2018

FRIDAY
February 9, 2018

CrossFit 5000 – CrossFit

Overhead Squat

Every 3 minutes for 15 minutes:

5 reps w/ 2 second pause at the bottom of the squat

+ One of the following:

-3 Ring Muscle Ups

-5 Bar Muscle Ups

– 8 Chest to bars

-12 Pull upps

-12 Feet elevated ring rows**

Note: Can build in weight across

Metcon (2 Rounds for reps)

Every 4 minutes for 4 rounds

Round 1 & 3:

100 Double Unders

20 OH Squats 50/35kg

Max Ab Mat Sit ups in Time remaining…

Round 2 & 4:

20 OH Squats 50/35kg

30 Ab Mat Sit ups

MAX Calories on Rower

*Score you lowest reps on each. So just 2 rounds will be scored

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