CrossFit 65/69 – WOD

Overhead Squat (5×5-7 @60-75%)

Stay within the percentages. You will have 15min to complete your sets.

Metcon (AMRAP – Rounds)

10min EMOM:


3 Bar Muscle Ups


3 Box/Band Muscle Ups

Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

10 Ring Dips

200m Run

5 Somersaults
200m run counts as 1 rep, modified somersaults will be 5 barrel rolls each way.

Metcon (No Measure)

50 Band Pull-Aparts

Shoulder Mobility

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