CrossFit9 – CrossFit WOD

Back Squat (Pre-workout
Every 3:00 for 5 sets:
3 back squats)

Metcon (AMRAP – Rounds and Reps)

In teams of two,

30 minute AMRAP

400-m run

50 KB sumo deadlift high pulls

200m farmer carry

50 sit-ups

5 0 KB goblet squats

– Partners run together and break up the other two movements as needed.