8/11/15

CrossFit 65/69 – WOD

Floor Press (5@75%, 3@85%, 1+@95%)

Bent Over Row (5@75%, 3@85%, 1+@95%)

Metcon (Time)

3-5 Rounds:

Row 500m

20 Side Raises (each side, 50+/30+)
Indicate how many rounds you did and record your total time.

Metcon (No Measure)

Option #1

3×20 GHD Situps

3×10 DB Lateral Raises

3×10 DB Front Raises

3×20 Weighted Back Extensions

3×10 Hammer Curls

3×10 Weighted Stationary Dips

Metcon (No Measure)

Option #2

3×50 Double Unders

3x400m Sprints w/ 2min break between

3×30 Unbroken Abmat Situps

Smash/Stretch/Mobility

Posted in Workout of the day.