CrossFit9 – CrossFit WOD

Strength

18-20 minutes

Front Squat (6 x 2)

3 x :30/side banded clamshell hold

Metcon

Metcon (Time)

8 rounds for time:

200m run

6 shoulder to overhead

6 bar facing burpees

L1: 45/35

L2: 105/75

L3: 155/105