CrossFit9 – CrossFit WOD

Skill

Back Squat (5 x 4)

Accessory: staggered stance deadlift 3 x 10 (10R/10L)

Metcon

Metcon (AMRAP – Rounds)

4 x 4 minute AMRAP:

250m row

16 front rack lunges (8R/8L)

8 burpees over bar

1 minute rest between

L1: 45/35

L2: 95/65

L3: 115/85
Pick up where you left off