CrossFit9 – CrossFit WOD

Skill

Front Squat (6 x 4)

Work up to a heavy set of 4 in 20 minutes.

Metcon

Metcon (Time)

For time:

400m run or 500m row

followed by 3 rounds:

5 power clean

4 front squat

3 shoulder to overhead

400m run or 500m row

followed by 2 rounds:

5 power clean

4 front squat

3 shoulder to overhead

400m run or 500m row

followed by:

5 power clean

4 front squat

3 shoulder to overhead

L1: 45/35+

L2: 105/75+

L3: 135/95+

Today’s workout focuses on bar cycling under cardiac stress. Try not to set the bar down.