CrossFit 65/69 – WOD
Metcon (Time)
100 Weighted Box Overs (50+/30+)
Metcon (AMRAP – Rounds and Reps)
4 Rounds:
400m Med Ball Carry (20+/12+)
10 Somersaults
20 Ring Rows
Modified is 4x200m med ball carries/barrel rolls
Metcon (No Measure)
20 Muscle Ups
OR
20 Bar Muscle Ups
OR
20 Chest-to-Bar Pullups
OR
20 Pullups
Try and make each rep perfect. This is for strength. For the pull-ups, try to use a lighter band than youre used to, or try doing some without a band.