CrossFit9 – CrossFit WOD

Strength

Back Rack Reverse Lunge (4 x 6-8)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

200m sled pull

10 back squats

20 DB sit-ups

3 rope climbs

L1: 95/65; 25/15+

L2: 135/95; 35/25+

L3: 205/135; 50/35+