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