CrossFit9 – WOD
Skill
Back Squat (5 x 5)
4 x 10 Rower In-Out’s
Metcon
Metcon (Time)
3 Rounds:
20 Hang Power Clean
20 Wall ball
10 Chest to Bar Pull-up
L1: 65/45; pull-up
L2: 115/85; 10 CH2B
L3: 155/105; 20 CH2B
(regular pull-up is not RX)
20 Minute Cap