190722

CrossFit9 – CrossFit WOD

Skill

Front Squat (4 x 5 @ 75%, 3 x 3 @ 85%)

Metcon

Metcon (Time)

3 rounds for time:

500m row or 400m run

21 pull-up

15 burpees

9 SH2OH

Rest 1 min -+ between rounds. Start at top of the minute or 0:30 mark

L1: 45/35 ring row

L2: 105/75+

L3: 165/125+

Score the slowest round.

**Focus: Approach this workout trying to go unbroken, if you know that’s not realistic for you, go for large sets and quick breaks. Focus on work capacity.