CrossFit 65/69 – WOD
Warm-up
Metcon (No Measure)
10min Run/Jog/Walk w/ Partner
Weightlifting
Front Squat (5×1-3 @95%+)
Superset w/ Negative Pullups 5×2-4
Metcon
Metcon (Time)
5 Rounds:
3 Muscle Ups (Bar or Ring)
3 Handstand Pushups
Finisher
Metcon (No Measure)
3 Rounds:
20 Russian Twists
10-20 GHD Situps