4/11/16

CrossFit 65/69 – WOD

Weightlifting

Overhead Squat (5×5-7 @60-75%)

Pair w/ DB Bench Press 10-12 each round

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

3 Ring Muscle Ups

3 Handstand Pushups

10 KB Swings (50+/30+)

Finisher

Metcon (No Measure)

3 Rounds:

10-15 Back Extensions (weighted)

10-15 Russian Twists (45lb plate)

Posted in Workout of the day.