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.