CrossFit 65/69 – WOD
1-Mile Run (Time)
Max Effort 1-Mile Run
Pick one or the other.
2k Row (Time)
Max Effort 2k Row
Metcon (AMRAP – Rounds and Reps)
20 Reverse Lunges
20 KB/DB Snatches (40+/20+)
2 Bear Crawls (Down and back=1)
2 Side Shuffles w/ Plate (45/25, down and back=1)
Side shuffles are a walking slow basketball shuffle. Stay at parallel.
Keep track of rounds and reps completed in each AMRAP.