CrossFit 65/69 – WOD

Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip
Use a barbell!!!!

Overhead Squat (10min E2MOM x10 )

Your choice:go heavy and hit a PR for 10 reps, OR go light and work on good form. Ideally, you’ll put some weight on and have great form.

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

45 Double Unders

15 Ring Rows

5 Handstand Pushups

Metcon (No Measure)

3 Rounds:

10 Hanging Straight Leg Raises to 90 Degrees

10 DB Bench Presses

10 Hammer Curls (each arm)

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