5/11/16

CrossFit 65/69 – WOD

Weightlifting

Front Squat (5×3-5@80-95%)

Superset w/ 5×2-4 Negative Pullups. Add weight if you are able to.

Metcon

Metcon (3 Rounds for reps)

5min AMRAP (Round 1):

10 KB Swings (50+/30+)

10 Pushups

2min Break

5min AMRAP (Round 2):

10 Single Arm KB/DB Ground to Overhead (50+/30+)

10 Hanging Ring Rows

2min Break

1min Max Wall Balls (Round 3, 20/14)

Finisher

Metcon (No Measure)

3 Rounds:

30sec Bar Hang

10 Band Pulls (activating mid back and NOT your traps)