CrossFit9 – CrossFit WOD

Skill

Overhead Squat (2×4 @ 65%; 2×3 @ 75%; 2×2 @ 85%; 2×1 @ 95%)

Metcon

Metcon (AMRAP – Rounds and Reps)

25 minute AMRAP:

25/20 calorie row

25 toes to bar

25 front squat

25 push-up

L1: 45/35

L2: 75/55

L3: 115/85