4/14/16

CrossFit 65/69 – WOD

Warm-up

Metcon (No Measure)

5min Tabata of Kipping and/or Hips to Bar or Rings

Metcon

Metcon (Weight)

3x Clean and Jerk Complex:

1 Hang Clean Pull

1 Hang Clean High Pull

1 Power Clean

1 Push Press

Metcon

Metcon (AMRAP – Reps)

20 Min EMOM

Odd Minutes – Max Double Unders

Even Minutes – Max Effort Farmers Carry (1=down)

Finisher

Metcon (No Measure)

3 Rounds

30 seconds killer sprints

30 seconds plank

Posted in Workout of the day.