CrossFit9 – CrossFit WOD

Accessory Primer

Accessory Primer (Checkmark)

10 Minute EMOM

Even: :40 front-rack kettlebell hold (35/53 lb)

Odd: :40 hollow hold
Rest 3 minutes before front squats

Strength

Front Squat (5 x 3)

20 minute cap

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP

9 burpees

10 alternating single-leg squats or lateral step up on box