CrossFit9 – CrossFit WOD
Strength
Back Squat (4 x 3-5 reps)
Accessory: 3 x 15/side banded lateral steps
Metcon
Metcon (Time)
For time:
800m run
15/12 ring muscle ups
30 hang squat cleans
50 calorie ski
L1: 45/35; 30 box/ring dips
L2: 96/65
L3: 135/95