CrossFit9 – CrossFit WOD

Strength

Back Rack Reverse Lunge (4 x 4-6)

3 x 10 per leg single leg deadlift

Metcon

Metcon (AMRAP – Reps)

5 x 3 minute AMRAP:

12 calorie ski or echo bike

15 box jumps

Max thrusters

Rest 90 seconds between AMRAPs.

L1: 45/35

L2: 75/55

L3: 95/65

Score = thruster reps