CrossFit 65/69 – WOD
Metcon (AMRAP – Rounds and Reps)
5min AMRAP:
2 Pullups
4 KB Swings
6 Air Squats
Front Squat (2×15 (5min to complete))
Metcon (Time)
For Time:
15 Rope Climbs (RX+ Legless Rope Climbs)
50 Calorie Row
100 Single Arm DB/KB Thrusters (50 each arm, RX=40+/20+, RX+50+/30+)
15min Cap
Metcon (No Measure)
Option #1:
3 Rounds:
25 GHD Situps
25 Supermans
Option #2:
3×15-20 Hammer Curls
3×15-20 Dips (your choice on what type)