CrossFit9 – CrossFit WOD
Skill
Front Squat (5 x 3)
Accessory: 3 x 12 (per leg) single leg RDL
Metcon
Metcon (AMRAP – Reps)
5 rounds x 3 minute AMRAP:
15 SH2OH
20 box jumps
Max calorie bike erg
Rest 1:30 between rounds.
L1: 45/35
L2: 105/75
L3: 135/95
Score = calories completed over 5 rounds.