CrossFit9 – CrossFit WOD

Metcon

Metcon

Front Squat (- STRENGTH II –
For load:
Front squat
1-1-1-1-1-1-1
– The final set should be the heaviest.)

– Welcome to week three of our Strength II cycle where we will continue to front squat for four total weeks.

– Find a heavy single front squat for the day.

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
– INTERMEDIATE –

3 rounds for time:

400-m run

21 Russian KB swings (35/53 lb)

6 pull-ups

– MASTERS 55+ –

3 rounds for time:

400-m run

21 KB swings (26/35 lb)

12 pull-ups

Stretching (Checkmark)

Accumulate:

1:00 foam roll lat/side