CrossFit9 – CrossFit WOD

Skill

Back Rack Reverse Lunge (5 x 6 (per leg))

Frog pumps 3 x 12

Metcon

Metcon (AMRAP – Reps)

18 minute AMRAP:

400m run

30 wallballs (20/14#)

20 single arm alternating DB snatch (10R/10L)

L1: 15/10+

L2: 35/25+

L3: 50/35+