CrossFit9 – CrossFit WOD

Skill

Front Squat (5 x 3)

3 x 30 second plank

Metcon

Metcon (Time)

4 rounds for time:

400m row

16 weighted step up (farmer carry style with DB or KB)

10 hang power clean

L1: 45/35; bodyweight or 5/10+

L2: 105/75; 35/25 or Y/B

L3: 135/95; 50/35 or G/Y