CrossFit9 – WOD
Skill
Front Squat (1×10 @ 50%, 1×8 @ 60%, 1×6 @ 70%, 3×4 80%)
Metcon
Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP:
30 Toes to Bar
20 Calorie Bike
10 D-ball Over Shoulder
Finisher
Metcon (AMRAP – Rounds and Reps)
2 Rounds:
400 M Run
15 Strict Pull-ups
L1: supine bar row