CrossFit9 – CrossFit WOD

Strongman

Metcon (Weight)

4 sets for load:

100m farmers carry

50ft dumbbell overhead walking lunge

1:00 sandbag bear hug hold

Strength

Back Squat (5 x 10 )

Work up to a heavy set of 10, then perform 5 sets at the same weight for all 5 sets

Rest 2-3 minute between sets

Midline (No Measure)

Accumulate:

75 hollow rocks