CrossFit9 – WOD

Skill

Overhead Squat (7 x 3)

In between sets:

Bar Roll-out

4 x 10

Metcon

Metcon (Time)

3 Rounds:

400 M Run

30 Wallball*

30 Toes to Bar

4/2 Ring Muscle-up or 10 Dips

*L3: Unbroken wallball, each break = 5 Burpees

Finisher

Metcon (No Measure)

Mandatory Murph:

2 x 1-2-3-4 pull-ups

2 x 2-4-6-8 push-ups

2 x 3-6-9-12 air squats