CrossFit9 – CrossFit WOD

Strength

Back Squat (5 x 3)

Metcon

Metcon (Time)

3 rounds for time

5/3 Ring Muscle Up

30 SA DB Shoulder to Overhead

40 SA OH Walking lunges

500m Row
L1: Jumping pull-up; 5/10+

L2: 35/25

L3: 50/35; 10/6 BMU