CrossFit9 – CrossFit WOD

Strength

Back Squat (4 x 2-3 reps)

Accessory: 3 x 15 banded glute bridge with 3-second hold

Metcon

Metcon (AMRAP – Reps)

5 rounds x 2.5 minutes:

Run 400 meters

Followed by max reps of overhead squats.

L1: 45/35

L2: 95/65

L3: 115/85

There is no rest between rounds.

Score = total number of overhead squats completed each round.

Scaling:

If you cannot maintain sub 2-minute 400-m runs, shorten the distance for each round.

(Warm-up should include a 400m run to feel out the time it will take athletes to run their 400m and decide scaling distance.)