CrossFit9 – CrossFit WOD
Skill
Back Squat (6 x 3)
3 x 15 bar good morning
Metcon
Metcon (Time)
4 rounds for time: (24 minute time cap)
400m run or 500m row
20 back rack lunges (10/10)
15 SDLHP
L1: bodyweight or KB lunge
L2: 75/55
L3: 95/65