3/31/16

CrossFit 65/69 – WOD

Warm-up

Metcon (No Measure)

3min Partner Med Ball Carry… WITH NO HANDS!!!

Then… as either 1 team (small class) or 2 teams (big class), see how many people you can fit on a box. Post a picture of your team on the box.

Metcon

Metcon (AMRAP – Rounds and Reps)

5min AMRAP:

20 Plate Curls (45/25)

20 Plate Presses

Then…

15min AMRAP:

10 Overhead Walking Lunges

10 Plate Ground-to-Overhead Burpees

20 Plate Rows
Only save the second metcon.

Finisher

Metcon (No Measure)

3 Rounds:

25 Calf Raises on 45lb Plate

10 Hanging Knee Raises w/ DB between feet.

10 Pall of Press (each way)

Posted in Workout of the day.