12/16/15

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)

Posted in Workout of the day.