CrossFit9 – CrossFit WOD

Strength

18-20 minutes

Back Rack Reverse Lunge (4 x 7R/7L*)

*Complete all reps on weaker side first, then stronger side

Accessory: 3 x 15 frog pumps

Metcon

Metcon (AMRAP – Rounds)

4 x 4 minute AMRAP:

15 toes to bar

12 bar facing burpees

10 hang power snatches

Rest 90 seconds between AMRAPs.

L1: 45/35

L2: 95/65

L3: 105/75

Start where you leave off. Score = total completed rounds