CrossFit9 – CrossFit WOD
Strength
Front Rack Lunge (4 x 10 per side)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18 minutes
15 Hand Release Push-ups
15 Deadlift
200m Run
Score: Rounds & Reps
L1: 95/65; incline push up
L2: 185/135
L3: 225/155; ring push up