4/13/15

CrossFit 65/69 – WOD

Back Squat (15, 10, 8, 6, 4, 2, 1 (work up to a new 1rm))

Metcon (Time)

For Time:

1500m Row/Run

20 Strict Pullups

20 Strict Handstand Pushups

20 Pistols

1500m Row/Run

RX Plus

1500m Row/Run

20 Strict Pullups w/ weight

20 Strict Handstand Pushups on Plates

20 Pistols w/ KB

1500m Row/Run
Modified will be kipping, followed by rings or using a box/extra mats for hspu. Do your best to get strict reps, they will only get you better! Also, putting a plate under you foot, using a post, or rings will NOT be considered RX. If you are using bands for pullups, use a band you arent used to using.

Metcon (No Measure)

25-50 Back extensions

25-50 GHD Situps

Posted in Workout of the day.