CrossFit9 – CrossFit WOD

Strength

20 minutes

Front Squat (10 @ 50%; 8 @ 60%; 6 @ 70%; 2×3 @ 80%; 2×2 @ 90%)

Metcon

Metcon (Time)

For time:

*18*15*12*9*

Hang power clean

Ring dips

*30 double unders

L1: 45/35

L2: 115/85

L3: 135/95; 50 double unders