CrossFit9 – WOD

Skill

Strict Press (6 x 4)

5 x 10 hip ext or bar good morning

Metcon

Metcon (Time)

4 rounds for time:

300m row

15 back squat

5/3 ring m-up

L1: 10 dips; 45/35+

L2: 5/3 m-up; 115/85

L3: 8/6 m-up; 135/95