CrossFit9 – CrossFit WOD

Skill

Back Rack Lunge (4 x 10 (5R/5L))

Complete all reps on weaker side, then stronger side.

Accessory: DB stagger stance RDL 3 x 8-12

Metcon

Metcon (Time)

10 rounds for time:

100m run

5 burpee box jumps

10 front squats

L1: 45/35

L2: 75/55

L3: 105/75