CrossFit9 – CrossFit WOD

Skill

Front Squat (6 x 3)

Metcon

Metcon (Time)

4 rounds for time:

500m row (or 400m run, if no rowers available)

12 clean & jerk

24 minute cap

L1: 3 rounds for time; 45/35+

L2: 105/75+

L3: 135/95+