CrossFit9 – CrossFit WOD

Skill

Back Squat (5 x 4)

Accessory: 3 x 10 banded good morning

Metcon

Metcon (Time)

For time:

30 power snatch

30/25 calorie echo bike

30 front rack lunges

10/7 ring muscle-ups

L1: 45/35; 15/10+; 20 ring or box dips

L2: 95/65; 35/25+

L3: 135/95; 50/35+; 15 ring muscle-ups

Finisher

800m Run (Time)

Max Effort 800m Run