CrossFit9 – CrossFit WOD

Strength

Front Squat (4 x 4-6 )

Accessory: 3 x 12 calf raises (on plate – option to add weight)

Metcon

Metcon (Time)

6 rounds for time:

8 power snatches

10 burpees over bar

100m run

90 seconds rest after each round. Treat each round as a sprint.

Score = total time including rest

L1: 45/35

L2: 95/65

L3: 135/95