4/15/15

CrossFit 65/69 – WOD

Metcon (Weight)

5 Minute EMOM:

5 Sumo Deadlift High Pulls every minute on the minute for 5 minutes. Start with 50% of your 1 RM and be read to continually move towards 75% of your 1RM.

Deadlift (15, 10, 8, 6, 4, 2, 1 (work up to a new 1RM))

ALL deadlifting will be done in the back room!!!

Metcon (AMRAP – Reps)

7 Minute AMRAP:

10 Ring Rows

10 Box Jumps

then take a 1 minute break

7 Minute AMRAP:

10 Ring Dips

1 Bear Crawl (Down and Back)

Metcon (No Measure)

100 Russian Twists

50 Side Raises

Posted in Workout of the day.