CrossFit 65/69 – WOD
Warm-up
Metcon (No Measure)
10min EMOM:
Even Minutes=Synchronized Partner Jumping Jacks
Odd Minutes=Leap Frog w/ a Partner
Metcon
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
Etc..
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.
Finisher
Metcon (No Measure)
3 Rounds:
10 Hammer Curls (each arm)
10 Dips (you choose which kind)
10 Hanging Straigh Leg Raises