CrossFit 65/69 – WOD
Shoulder Press (10×3)
I know you are sore, but now is a good chance to work on strict pressing strength.
Bar Muscle-ups (15min of work )
Metcon (AMRAP – Reps)
In 8min, get as far as you can:
2 Pistols (1 each leg)
1 Squat Clean (135/85, RX+ 185/135)
4 Pistols
2 Squat Cleans
6 Pistols
3 Squat Cleans
And so on… Reps are your score.
Metcon (No Measure)
Option 1:
3×8-12 GHD Situps
3×8-12 Bent-over rows
Option 2:
3 Rounds:
250m Row
20 Hanging Knee Raises (weighted if possible)