CrossFit9 – CrossFit WOD

Strength

Overhead Squat (5 x 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

22 minute AMRAP:

400m run


2 rounds of:

5 strict pull-ups

10 push-ups

15 KB swing

1,000m bike erg

L1: B/P

L2: G/Y

L3: R/G