CrossFit9 – CrossFit WOD
Strength
Back Rack Reverse Lunge (4 x 6-8 (per leg))
Accessory: 3 x 15 banded lateral walks (each side)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
9 thrusters
35 double unders
L1: 45/35
L2: 95/65
No L3
Finisher
Metcon (Checkmark)
3 rounds:
15 strict knee to elbow
45 second plank