CrossFit9 – CrossFit WOD

Skill

Front Squat (10@50%; 8@60%; 6@70%; 2×3@80% 2×2@90% (if can))

Metcon

Metcon (Time)

5 rounds for time:

20 unbroken wall ball (5 burpee penalty on the spot)

15 SH2OH

10 calorie assault bike

L1: 45/35

L2: 105/75

L3: 155/105