CrossFit9 – WOD

Skill

Warm-up (No Measure)

Mobility (10-15 minutes)

Metcon

Metcon (Time)

3 Rounds*:

400 M Row

20 Bent Over Row

20 Front Rack Lunge (10/side)

30 Russian Twist (15/side)

30 Sledgehammer hit

L1: *2 Rounds, 45/35

L2: 3 Rounds, 75/55

L3: *4 Rounds, 95/65