CrossFit9 – CrossFit WOD

Skill

Front Squat (6 x 3)

Accessory: Bar good morning 3 x 10-15

Metcon

Metcon (Time)

4 rounds for time:

200m farmer carry (KB or DB)

14 front rack lunges (7R/7L)

10 ring dips

L1: 45/35

L2: 105/75

L3: 135/95; 4/2 ring muscle ups