CrossFit 65/69 – WOD
Push Press (5@75%, 3@85%, 1+@95%)
Everyone needs to complete 10 rope climbs or progressions throughout your working sets. Break up any way you want, you just need to complete 10 reps.
Metcon (5 Rounds for time)
5 Muscle Ups (modified will be 5 pullups and 5 ring dips OR 5 bar muscle ups)
20 DB/KB Snatches (total, 53/35)
You will be allowed a 2min break after each round. Record how long each round takes you.
Metcon (No Measure)
3×10 Hanging Ring Rows OR Ring Rows laying as low as you can
3×20 Russian Twists
3×10 Wall Balls