CrossFit9 – CrossFit WOD

Strength

Overhead Squat (3 x 6-8)

Accessory: 3 x 12 banded face pulls

Metcon (No Measure)

Metcon (AMRAP – Reps)

16 minute AMRAP:

100m farmer carry

12/10 calorie ski or row

8 bench press

20 sit-up

L1: 45/35; Y/B

L2: 115/65; G/Y

L3: 155/95; R/G