CrossFit9 – WOD
Skill
Front Squat (1 Rep Max)
Metcon
Metcon (Time)
For Time (25 Min Cap):
400 M Run
30 Russian KB Swing (R/G)
30 GHD Sit Up or 2:1 sit-up
30 Goblet Squat R/G
30 DB DL Burpee (50/35+)
30 Calorie Ski
30 Pistol (15/15)
L3: 800 M Run, American Style KB