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)

10min AMRAP:

20 Reverse Lunges

20 Burpees

2min Break

9min AMRAP:

20 KB/DB Snatches (40+/20+)

2 Bear Crawls (Down and back=1)

2min Break

8min AMRAP:

10 Pullups

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.

Posted in Workout of the day.