CrossFit 5150 – CrossFit
Metcon
“Murph Demarcation” (Time)
Partner WOD
For time:
Buy in: 1,000m Row
800m Run (together)
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run (together)
30 Pull-ups
60 Push-ups
90 Air Squats
800m Run (together)
Cash out: 1,000m Row
*Wear a weight vest (20/14) except on the row.
Partners run together. For everything else (row, push-ups, pull-ups, and air squats) one person works at a time. Perform the work in the order written and break as needed.
*Modification: cut row, run, and reps in half. No vest.