CrossFit 65/69 – WOD
Metcon (Weight)
5 Rounds:
2 Squat Cleans
2 Push/Split Jerks
2 Clean and Jerks
Metcon (AMRAP – Rounds and Reps)
3min AMRAP:
3 Front Rack Lunges (each leg135/95)
5 Shoulder to Overhead (135/95)
Metcon (AMRAP – Rounds and Reps)
7min AMRAP:
15 Russian KB Swings (70/53)
20 Calorie Row
5 Burpee Pullups
Metcon (No Measure)
50 Band Pull Aparts
50 Fire Hydrants (each leg)
10-15 Negative Pullups