CrossFit 65/69 – WOD

1000m Row (Time)

Max Effort 1000m Row
Stretch out and do a 1000m row as fast as you can go.

Metcon (AMRAP – Rounds and Reps)

5min AMRAP:

20 DB Curls

20 DB Shoulder Presses

2min Break

5min AMRAP:

20 DB Bench Presses

20 DB Renegade Rows

Metcon (AMRAP – Reps)

10 Rounds:

30sec Flexed Arm Hang

30sec Plank
Mark every time that you break. The total amount of breaks you take will be the amount of reps you put in.

Metcon (No Measure)

100 Abmat Situps

100 Bicycle Crunches

Posted in Workout of the day.