CrossFit 65/69 – WOD


Metcon (No Measure)

10min EMOM:

Even Minutes=Synchronized Partner Jumping Jacks

Odd Minutes=Leap Frog w/ a Partner


Metcon (AMRAP – Reps)

In 20min get as far as you can:

1 Lap (around the block, run or walk)

10 Abmat Situps

2 Laps

20 Abmat Situps

3 Laps

30 Abmat Situps


RX+ is a med ball carry during your run/walk. 20/14
If anything is in pain while running, please do not hurt yourself. Switch to rowing.


Metcon (No Measure)

3 Rounds:

10 Hammer Curls (each arm)

10 Dips (you choose which kind)

10 Hanging Straigh Leg Raises

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