CrossFit9 – CrossFit WOD

Skill

Overhead Squat (5 x 4 )

Metcon

Metcon (AMRAP – Rounds and Reps)

25 minute AMRAP:

400m run or :90 echo bike at 200 watts (20 reps – no other modifications)

12 bench press

200m sled pull (20 reps)

L1: 45/35 or DB; 1×45

L2: 135/75; (2×45)/(1×45+25)

L3: 155/85; (3×45)/(2×45)