CrossFit9 – CrossFit WOD

Strength

Overhead Squat (4 x 5)

If shoulders are feeling beat up from the week, athletes may choose to front squat or back squat instead.

Accessory: 3 x 10/10 banded dead bugs

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

150m ski or 100m run

6 D-ball over shoulder

12 D-ball march (12R/12L)

L1: 40/30+

L2: 70/50+

L3: 80/70+