Today’s WOD

The WOD is posted at 7pm each night for the next day. You can also see past WODs by scrolling down to get an idea of the 5150 programing.

8-15-17


CrossFit 5150 – CrossFit

Warm-up

CF5150 #7 (No Measure)

200 m run

10 scap pullups

10 shoulder tap/wall walks and hold

10 candle stick to pistol.

Metcon

Metcon (AMRAP – Rounds and Reps)

5 min

amrap

750 row buy in

9 H SQ CL 95/65

25 DUs

rest 5 mins

Metcon (AMRAP – Rounds and Reps)

5 min amrap

row 500 buy in

9 H SQ CL 135/95

25 DUs

rest 5 mins

Metcon (AMRAP – Rounds and Reps)

5 min amrap

row 250 buy in

9 HNG SQ CL 185/135

25 DUS

2: Metcon (Time)

400 m run fast

200 slow

400 fast
Just do it if you have time