CrossFit9 – CrossFit WOD

Strength

Back Squat (4 x 3-5 reps)

Accessory: 3 x 12 single leg deadlift

Metcon

Metcon (AMRAP – Reps)

5 rounds x 1 minute stations, each for reps:

1. Overhead squats

2. Burpees over bar

3. Calorie echo bike or ski

4. Rest

Score = total reps

L1: 45/35

L2: 75/55

L3: 95/65