CrossFit9 – WOD
Skill
Back Squat (1 Rep Max)
Metcon
Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP:
200 M Row
12 Shoulder to Overhead
30 second L-hold
L1: 45/35, plank hold
L2: 95/65
L3: 115/75*
*Unbroken all movements, 5 burpee break penalty.