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