3/23/16

CrossFit 65/69 – WOD

Weightlifting

Front Squat (5×3-5 <60%)

Superset with 10 DB Rows each arm every round.

Metcon

Metcon (AMRAP – Reps)

5min AMRAP:

10 Burpees

10 Ring Dips

10 Crunches

Followed immedietly by

5min AMRAP:

Farmers Carries (down=1, 40+/20+)

Finisher

Metcon (No Measure)

3 Rounds:

10 Supermans w/3sec Hold

10-20 Russian Twists w/ 45lb plate

30sec Side Plank Each Side

Posted in Workout of the day.