201027

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.