CrossFit9 – CrossFit WOD

Skill

Front Squat (5 x 3)

Metcon

Metcon (AMRAP – Reps)

3 x 4 minute AMRAP:

14 box step ups with DB or KB (farmer carry style)

12 thrusters

10 calorie row

Rest 2 minutes between rounds.

L1: 45/35 or DB thrusters; bodyweight

L2: 75/55; 10/5+

L3 95/65; 35/20+ or Y/B

Each round should be treated as a sprint.

Score = round with least # of reps