CrossFit9 – CrossFit WOD

Skill

Back Squat (5 x 5)

Metcon

Metcon (Time)

10*9*8*7*6*5*4*3*2*1*

Thruster

Ring dips

*200 m row or 150m ski

L1: 45/35 stationary dip, tricep pull down

L2: 75/55

L3: 95/65