5/9/16

CrossFit 65/69 – WOD

Weightlifting

Overhead Squat (5×3-5 @80-95%)

Superset BB Floor Press 5×6-8

Metcon

500m Row (Time)

Max Effort 500m Row
You have 2 attempts. 5min in between attempts.

Metcon

Metcon (AMRAP – Rounds and Reps)

7min AMRAP:

5 Pistols (each leg)

5 Muscle Ups (Bar or Ring)

5 Squats

5 Strict Pullups

Finisher

Metcon (No Measure)

3 Rounds:

5-10 UNBROKEN Toes-to-Bar

10-20 Russian Twists w/ 45lb Plate

10 Hip Extensions w/ weight