CrossFit9 – WOD

Skill

Front Squat (2 x 10 @55%, 2 x 8 @ 65%, 2 x 6 @ 75%, 2 x 4 @ 80%)

Rest 2 min between sets

Metcon

Metcon (Time)

4 Rounds For Time:

10 Ground to Overhead

12 Chest-to-Bar

14 Calorie Bike

L1: 45/35

L2: 115/85

L3: 135/95
20 Minute Cap