CrossFit9 – CrossFit WOD
Skill
Back Rack Reverse Lunge (4 x 8R/8L)
Complete all reps on weaker side, then repeat on stronger side
Accessory: 3 x 15 frog pumps
18-20 minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
350m row or ski
15 deadlifts
20 single-leg squats, alternating
L1: 40 air squats; 95/65
L2: 205/135
L3: 225/155