4/6/16

CrossFit 65/69 – WOD

Weightlifting

Front Squat (5×5-7 @60-75%)

Pair each set with 10-12 DB Single Arm Rows

Metcon

Metcon (Time)

3 Rounds:

20 UNBROKEN Wall Balls (20/14)

3 Power Cleans (185/125)

15min Cutoff
If you break on the wall balls, start over on the current set.

Metcon

Metcon (3 Rounds for time)

300m Row

1min Break

200m Row

30sec Break

100m Row

Finisher

Metcon (No Measure)

3 Rounds:

10-15 HIp Extensions

10-15 Band Pull Aparts

Posted in Workout of the day.