CrossFit9 – CrossFit WOD

Strength

Back Squat (4 x 4-6 reps )

Warm-up 1-2 sets, then hit 4 challenging sets of 4-6 reps. Try increasing weight or number of reps performed from performance history

Metcon

Metcon (Time)

4 rounds for time:

400m run

10 shoulder to overhead

15 pull-up

(23 minute cap)

L1: 45/35+

L2: 95/65+

L3: 135/95+