CrossFit9 – CrossFit WOD

Skill

Front Squat (5 x 5)

4 x 10 bar good morning

Metcon

Metcon (Weight)

For 10 rounds, every 2 minutes complete…

14/12 calorie row (1 min cap)

5 SH2OH

Rest the remainder of the 2 minutes

L1: 45/35, SH2OH 12/10 (1 min cap)

L2: 105/75

L3: 155/105; 16/14 calorie row (1 min cap)

The goal is to push the rower.