CrossFit9 – CrossFit WOD

Strength

Back Rack Reverse Lunge (4 x 4-6 per leg)

Warm-up 1-2 sets, then complete 4 challenging sets

Accessory: 3 x 15 weighted good mornings

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Rest 5 minutes

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#