4/20/16

CrossFit 65/69 – WOD

Warm-up

Metcon (No Measure)

Mini Band Warmup

Weightlifting

Front Squat (5×4-6 @70-85%)

Superset w/ 8-10 Bentover BB Rows

Metcon

Metcon (2 Rounds for reps)

12min EMOM:

1 Killer Sprint

5 Handstand Pushups

THEN!!!!

2min AMRAP of KB Swings (50+/30+)
The first EMOM is scored in “Round 1” and the second AMRAP is scored in “Round 2”

Finisher

Metcon (No Measure)

3 Rounds:

5-10 Single Leg Bench Squats (each leg)

5-10 DB Single Leg RDL’s (each leg)

Posted in Workout of the day.