CrossFit9 – CrossFit WOD

Skill

Front Squat (4 x 8)

Accessory: 3 x 10 DB stiff legged deadlift

18-20 minutes

Metcon

Metcon (AMRAP – Reps)

5 x 1 minute AMRAP:

1. Calorie echo bike or ski

2. Thrusters

3. KB swings

4. Rest

L1: 45/35; Y/B

L2: 75/55; G/Y

L2: 95/65; R/G
Score = total reps