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