11/30/15

CrossFit 65/69 – WOD

Metcon (No Measure)

5min Tabata Warmup:

20sec Russian KB Swings

10sec Off

Back Squat (6×3 (Down/up as fast as possible. Light weight))

15min to complete.

Metcon (Time)

For Time:

5 Bear Complexes (95/65)

10 Double Unders

4 BC’s

20 DU’s

3 BC’s

30 DU’s

2 BC’s

40 DU’s

1 BC’s

50 DU’s

Metcon (No Measure)

Option #1:

4 Rounds:

2 Suicide Sprints

20 Abmat Situps

Option #2:

3×8-12 DB Walking Lunges (each leg)

3×8-12 DB Single Arm Rows

Posted in Workout of the day.