11/25/15

CrossFit 65/69 – WOD

800m Row (Time)

Max Effort 800m Row

Floor Press (10×3)

Start light, increase by 5 or 10lbs every set.

Metcon (AMRAP – Reps)

0-3:00min

10 Shoulder-to-overhead (135/85)

50 Double Unders

3:01-6:00min

10 Sumo-Deadlifts

10 Bar-over-burpees

6:01-9:00

10 Front Squats

50 Double Unders

Metcon (No Measure)

Option #1:

3×8-12 Bent-over-rows

3×8-12 Band Pull-aparts

Option #2:

1 Mile Run Or 1 Mile Row (1600m)

Posted in Workout of the day.