CrossFit9 – CrossFit WOD

Strength

Front Squat (4 x 3-5)

Accessory: 2 x :30 banded clamshell hold (per side)

Metcon

Metcon (AMRAP – Reps)

3 x 4 minute AMRAP:

350m row (35 reps)

15 deadlifts

10 HSPU

Rest 2 minutes

L1: 95/65+; DB press 10/10

L2: 205/135+

L3: 225/155+; strict HSPU

Each round = 60 reps

*Score is total reps