CrossFit9 – CrossFit WOD

Skill

Front Squat (1×10@50%; 1×8@60%; 1×6@70%; 2×4@75%; 2×2@85%)

Metcon

Metcon (Time)

4 rounds for time: (24 min time cap)

400m row

*15 hang power snatch

*25 wall ball

* unbroken. Every time you break, 4 burpees on spot.

L1: 45/35 or DB (15R/15L)

L2: 95/65

L3: 115/85