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CrossFit9 – CrossFit WOD

Skill

Overhead Squat (5 x 4)

Accessory: Single arm OH KB carry 3 x 50m L/50m R

Metcon

Metcon (AMRAP – Rounds and Reps)

22 minute AMRAP:

500m row or ski

20 box jumps

15 sumo deadlift high pull

12 push press

L1: 45/35

L2: 75/55

L3: 95/65