CrossFit9 – CrossFit WOD

Skill

18-20 minutes

Front Squat (6 x 3)

Accessory: 3 x 20 (each side) lateral banded walks

Metcon

Metcon (Time)

OPEN PREP

15 minute AMRAP:

2*4*6*8*10*12*etc

Deadlifts

Wall walks

*250m bike erg sprint or 100m sprint

L1: 95/65; 2:1 inch worms with push-up

L2: 225/155

L3: 275/185