CrossFit9 – CrossFit WOD

Skill

Front Squat (5 x 5)

Accessory: Banded lateral monster walks 3 x 15

Metcon

Metcon (AMRAP – Reps)

5 rounds x 1 minute stations, each for reps:

1. Single arm DB devil press

2. Deadlift

3. Calorie row or ski

4. Rest

L1: 95/65; 15/10+

L2: 205/135; 35/25+

L3: 225/155; 50/35+