CrossFit9 – CrossFit WOD

Skill

Overhead Squat (5@50%; 5@60% 5@70% 2×3@75%, 2×2@80%)

Metcon

Metcon (Time)

10 rounds for time: (20 min cap)

5 ring dips

7 power snatch

10 wallballs

L1: 45/35

L2: 75/55

L3: 95/65

Optional:

50/40 calorie row