11/17/15

CrossFit 65/69 – WOD

Coaches Burpee Challege
Clothing/Shoe drive in full effect, please donate what you can.

Metcon (Weight)

5 Rounds:

DB/KB Single Arm Row x 4-6(each side)

1min Break

Farmer’s Carry x 2 (down/back=1)

heavy as possible

1min Break

(Measure DB/KB weight, heaviest set)

Metcon (AMRAP – Rounds and Reps)

4 min AMRAP

4 Strict Pull-Ups

(RX+ Strict Pullups with 20/10# chain/vest/DB in legs)

8 Lunges Total (95/65 – RX+135/95)

Rest 4 minutes, and then . . .

4 min AMRAP

15 Kettlebell Swings (53/35)

(RX+ 70/53)

15 box jumps (24/20)

(RX+ 30/24)

score both workouts together

Metcon (No Measure)

5 Turkish Get-ups each side

partner smash

Posted in Workout of the day.