CrossFit9 – CrossFit WOD

Skill

Back Squat (5 x 3)

3 x 15 banded good morning

Metcon

Metcon (Time)

For time:

40 calorie row

20 HSPU

15 hang power clean

400m run

20 HSPU

15 hang power clean

L1: 35 calorie row; DB push press, HPC: 45/35+

L2: 115/75

L3: 50 calorie row; strict HSPU; HPC: 135/95.

21 minute cap