CrossFit9 – CrossFit WOD

Skill

Overhead Squat (5 x 4)

Accessory: 3 x 15 band or bar good mornings

Metcon

Metcon (AMRAP – Reps)

4 rounds x 4 minute AMRAP:

14/12 calorie ski or row

14 front rack lunges

Max thrusters

Rest 90 seconds between

L1: 45/35

L3: 75/55

L3: 95/65

Score = total number of thrusters