CrossFit9 – CrossFit WOD

Strength

Front Squat (4 x 6-8 reps)

Accessory: 3 x 15 good mornings with band, DB, or bar

Metcon

Metcon (Time)

4 RFT:

400m run

8 shoulder to overhead

8 burpee box jumps

L1: 45/35

L2: 115/85

L3: 155/105