CrossFit9 – CrossFit WOD

Strength

Front Squat (4 x 4-6 reps)

Accessory: 3 x 10 single leg deadlift

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

400m run

10 single arm DB snatches (L)

10 OH DB walking lunges (L)

10 single arm DB snatches (R)

10 OH walking lunges (R)

L1: 25/15+

L2: 50/35

L3: anything above L2