12/2/15

CrossFit 65/69 – WOD

Metcon (AMRAP – Reps)

3min of Burpees

Bench Press (6×3 (As fast as possible))

Each set you will try to complete 3 reps as fast as possible while keeping good form.

Metcon (Time)

40 Wall Balls (20/14)

3min Cap

Metcon (Time)

For Time:

400m Run OR Row

20 Chest to Bar Pullups

30 Box Dips

20 Pullups

30 Pushups

20 Chinups

400m Run OR Row

Metcon (No Measure)

Option #1:

3×8-12 KB/DB Thrusters

3×8-12 BB Step Ups (each leg)

Option #2:

100 Split Squat Jumps

25 Burpees

Posted in Workout of the day.