CrossFit9 – WOD

Skill

Back Squat (8 @ 70%, 8 @ 75%, 6 @ 80%, 6 @ 85%)

Front Squat (4 @ 65%, 4 @ 75%, 4 @ 85%, 2 @ 90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

20 Calorie Row

20 KB Swing

20 Pistol (10L/10R)