6/11/15

CrossFit 65/69 – WOD

Back Rack Lunge (5×2 (as heavy as possible))

Single leg forward lunges with a back-rack barbell

Metcon (AMRAP – Reps)

15 Minutes to get as far as possible:

10 Ring Dips

10 Thrusters (95/65)

15 Ring Dips

15 Thrusters

20 Ring Dips

20 Thrusters

25 Ring Dips

25 Thrusters

If you get all the way through, start over.

Take a 2 minute break to put weights away, then get started on the second metcon.

Metcon (AMRAP – Reps)

5 Minute Wall Sit:

Every time you break, it is 5 burpee broad jumps.

Metcon (No Measure)

50 Bicycle Crunches

50 Abmat Situps

SMASH AND STRETCH!!!

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