CrossFit9 – CrossFit WOD
Skill
Back Squat (5 x 4)
Accessory: 3 x 10 good mornings (band or bar)
Metcon
Metcon (Time)
For time:
50 box jumps
30 sumo deadlift high pulls
50 calorie row
30 strict pull-ups
50 burpees
L1: 45/35; rack pull-ups or ring rows
L2: 95/65
L3: 105/75