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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)

Posted in Workout of the day.