WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardPower CleanIn 12minutes complete 6 sets of 2 Hang Power Cleans + 1 Power CleanMetcon (5 Rounds for reps)Complete 5 rounds, 1:30 ON / 3:30 OFF 24/17 cal Assault Bike 50 Double Unders...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardOverhead SquatEvery 2 minutes for 20minutes (10 sets) perform 3 Overhead Squats building weight.Metcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 10 minutes; 30 Kettlebell Swings 15 Goblet Squats 15m Bottoms up Carry + 5 presses (L&R)...
MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardPull-upsSpend 5 minutes establishing a band or weight you can use for Strict Pull-Ups, then perform every minute on the minute for 8 minutes 5 Strict Pull-Ups.Metcon (4 Rounds for reps)Every 3 minutes for 12 minutes (4 sets) complete 250/200m Row 10...