CrossFit9 – CrossFit WOD

Skill

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

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Rest 3 minutes

1000m Row (Time)

Max Effort 1000m Row