CrossFit9 – CrossFit WOD

Strength

Front Squat (4 x 8-10 reps)

Accessory: 3 x 12 tempo banded glute bridge

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

35 double unders

15 overhead squats

15 pull-ups

L1: 45/35

L2: 75/55

L3: 95/65

Finisher

Sit-ups (100)