CrossFit9 – CrossFit WOD

Skill

Front Squat (3×5 @ 70%; 3×3 @ 80%; 3×1 @ 90%)

20 minutes to complete

Metcon

Metcon (Time)

For time:

1000m row

30 shoulder to overhead

40 ring dip

L1: 45/35

L2: 105/75

L3: 135/95; 20/15 ring muscle up
22 minute cap

**note on row pacing: 500m pace should be between 1:45 and 2:30 – 6 minute cap for 1000m