CrossFit9 – CrossFit WOD
Skill
Metcon (No Measure)
Superset
4 x 10 Wall-facing OH squat (no equipment needed)
4 x 10 weighted good mornings
Metcon
Metcon (Time)
For Time:
10*20*30*40*50
DB or KB single arm hang clean & jerk
*50 double unders or penguin jumps