CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

Superset

4 x 15 front raise

4 x 15 lateral raise

4 x 15 single arm high pull (15R/15L)
Soup cans or jars would work well for these movements if you don’t have lighter weights available!

Metcon

Metcon (Time)

10 rounds for time:

5 odd object squats

10 half burpee

15 odd object sumo deadlift

20 russian twists