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)