CrossFit9 – CrossFit WOD

Strength

18 minutes

Overhead Squat (3 x 4-6 reps)

3 x :30 – 1:00 bent knee hollow hold

Metcon (Time)

3 rounds for time:

500/400m row

40 double unders

30 air squats

20 toes to bar

10 deadlifts

L1: 95/65

L2: 225/155

L3: 255/185
20 minute time cap