4/8/16

CrossFit 65/69 – WOD

Weightlifting

Back Squat (5×5-7 @60-75%)

Pair each set with 10-12 DB Shoulder Press.

Metcon

Metcon (AMRAP – Reps)

15min AMRAP:

5 Box Jumps

2 Deadlifts

Start with 50% of 1RM. Each round W go up by 10lbs, M go up by 20lbs.

Finisher

Metcon (No Measure)

3 Rounds:

10-15 GHD Situps

5 Single Leg Bench Squats (each leg)

3 Negative Pullups (3-5sec count)

Posted in Workout of the day.