CrossFit9 – CrossFit WOD

Skill

Front Squat (10×60%, 8×65%, 6×75%, 2×4@80%, 2×2@90%)

Metcon

Metcon (AMRAP – Reps)

4 rounds:

5 minutes to complete:

Buy in: 400m row

In remaining time:

AMRAP:

2/1 ring muscle up

8 bench press

15 wall ball

Rest 2 minutes

L1: 10 dips; 45/35

L2: 135/75

L3: Bodyweight bench press; 5/3 ring muscle up

Finisher

April Challenge (Time)

400m or 800m run