CrossFit9 – CrossFit WOD

Skill

Front Squat (4 x 5)

All sets at RPE 7 (Should feel like 3 more reps could be performed)

Accessory: 3 x 10 Single leg 3-point reach (all 3 points = 1 rep) (5R/5L)

Metcon

Metcon (Time)

For time:

10*9*8*7*6*5*4*3*2*1*

Pull-ups

HSPU

*30 DU (L3: 50 DU)

L1: ring rows; DB seated strict press

L3: 3/2 bar muscle up every round instead of pull-ups