CrossFit9 – CrossFit WOD

Skill

Back Rack Lunge (4 x 8 (4R/4L))

Complete all reps on weaker side, then stronger side

Accessory: 3 x 15 (per leg) lateral walks

Metcon

Metcon (Time)

4 rounds for time:

500m bike erg

20 box jumps

12 shoulder to overhead

10 ring dips

L1: 45/35; box dips

L2: 95/65

L3: 135/95