8/12/15

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

Posted in Workout of the day.