CrossFit9 – CrossFit WOD

Weightlifting

Overhead Squat (5 x 2)

Front Squat for sub

Metcon

Metcon (AMRAP – Reps)

12 Minute AMRAP

50 thrusters (65/95 lb)

50 toes-to-bars

50 box jumps (20/24 in)

50 ring dips
Note for stimulus: 3 minutes per set of 50 = 1 round

Cooldown (No Measure)

1 Minute each:

Cobra stretch

Couch Stretch per side

Bent Arm Thoracic Pulses on Box