CrossFit 65/69 – WOD

Metcon (AMRAP – Rounds and Reps)

20min E2MOM:

10 Pullups

2 Handstand Pushups

5 Box Step Ups (each side, 40+/20+ in each hand, RX+ 60+/40+)

Metcon (Calories)

20min AMRAP:

You and a partner or 2 will alternate between doing body squats and rowing for calories. While one person is on the rower, the other will be doing body squats. You will record the calories rowed. Tell your coach how many squats you did. You will be competing as a class against other classes.

Metcon (AMRAP – Reps)

Squats Total

Metcon (No Measure)

Class Stretch:

Hamstring stretch 2min

Quad stretch 2min

Groin stretch 2min

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