12/9/15

CrossFit 65/69 – WOD

Floor Press (10×3 (last set as heavy as possible))

15min to get done

Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

5 Squat Clean Thrusters (95/65)

5 Wide Grip Chin Ups

20 Bar Facing Jump Overs

Metcon (Time)

After a 5min break from the previous metcon, complete:

50 Abmat Situps (RX+ GHD Situps)

50 Bent-Over Rows (95/65, RX+155/115)

10 Rope Climbs (modified will be20 Progressions, RX+legless rope climbs)

You may break it up however you like!

Metcon (No Measure)

Group Smash!! Find some buddies and “Smash and Chill”…. Out of the way of the next class of course 🙂

Posted in Workout of the day.