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