CrossFit 5150 – CrossFit

Warm-up

Warmup 5150 (No Measure)

3x
run 200 or row 250
5 pull ups
10 push ups
15 squats

Metcon

Danny (AMRAP – Rounds and Reps)

20 minute AMRAP of:

30 Box Jump, 24″

20 Push Press, 115#

30 Pull-ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here

5x : Metcon (No Measure)

3 wall walks

6 v ups

9 back extensions