CrossFit9 – CrossFit WOD


Back Squat (6 x 3)


Metcon (Time)

4 rounds for time:

21 calorie row

15 burpees

9 shoulder to overhead

rest 1 minute between rounds

The goal of this workout is to complete as many sets as possible unbroken. Minimal rest and good transitions are the name of the game.

L1: 45/35+

L2: 95/65+

L3: 155/105