CrossFit9 – CrossFit WOD
Strength
Back Rack Reverse Lunge (4 x 4-6)
3 x 10 per leg single leg deadlift
Metcon
Metcon (AMRAP – Reps)
5 x 3 minute AMRAP:
12 calorie ski or echo bike
15 box jumps
Max thrusters
Rest 90 seconds between AMRAPs.
L1: 45/35
L2: 75/55
L3: 95/65
Score = thruster reps