CrossFit 65/69 – WOD
Weightlifting
Front Squat (5×3-5@80-95%)
Superset w/ 5×2-4 Negative Pullups. Add weight if you are able to.
Metcon
Metcon (3 Rounds for reps)
5min AMRAP (Round 1):
10 KB Swings (50+/30+)
10 Pushups
2min Break
5min AMRAP (Round 2):
10 Single Arm KB/DB Ground to Overhead (50+/30+)
10 Hanging Ring Rows
2min Break
1min Max Wall Balls (Round 3, 20/14)
Finisher
Metcon (No Measure)
3 Rounds:
30sec Bar Hang
10 Band Pulls (activating mid back and NOT your traps)