CrossFit9 – CrossFit WOD

Strength

Front Squat (4 x 3-5)

Metcon

Metcon (Time)

16 minute AMRAP:

250m row or ski

20 medball cleans

15 weighted sit-ups or GHD sit-ups

5 push press

L1: 75/55

L2: 115/85

L3: 165/115