CrossFit9 – CrossFit WOD
Skill
Back Squat (4 x 5 @ 75%, 3 x 3 @ 85%)
Metcon
Metcon (Time)
4 rounds for time:
500m row or 400m run
12 handstand push-up
16 front squat (from the floor)
L1: 45/35+ or from the rack
L2: 105/75+
L3: 135/95+; strict handstand push-ups