11/23/15

CrossFit 65/69 – WOD

1000m Row (Time)

Max Effort 1000m Row
Doesnt have to be all out, but it should be a good effort. This should be done right away, use as part of your warmup.

Box Squats (10×3)

squat to a 20in box
Start out moderately heavy. Try to increase by 5 or 10lbs every set. Do not worry about old weights. Do the best you can based on how you feel today.

Metcon (Time)

For Time:

21-15-9

Weighted Pushups(45/25)

Burpees

Broad Jumps (M-length of mat/F-width of mat)

Metcon (No Measure)

Finisher

Option #1

3×8-12 RDL’s

3×8-12 GHD’s

Option #2

200 Double Unders

3×50 Crunches

2 Lap Run

Posted in Workout of the day.