CrossFit9 – CrossFit WOD

Skill

Front Squat (5 x 2)

Metcon

Metcon (Time)

For time:

50 calorie row

Rest 2 minutes

30 clean & jerk

Rest 2 minutes

200 double unders

L1: 45/35; single under or penguin jump

L2: 105/75

L3: 135/95

**This workout is simple but spicy. Each section will focus on a single movement test. Focus on each movement, use rest wisely.

Score = total time including rest