CrossFit9 – CrossFit WOD

Skill

Front Squat (6 x 3)

3 x :45 double KB rack wallsit

Metcon

Metcon (AMRAP – Reps)

4 x 3 minute AMRAP, rest 90 seconds

1 – 150m row, 18 burpees over bar, max shoulder to overhead (95/65)

2 – 150m row, 15 burpees over bar, max shoulder to overhead (115/85)

3 – 150m row, 12 burpees over bar, max shoulder to overhead (135/95)

4 – 150m row, 9 burpees over bar, max shoulder to overhead (155/105)

Scale as needed