CrossFit9 – CrossFit WOD
Strength
Back Rack Lunge (5 x 10 Alternating Lunges)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
15 dumbbell bent over rows, left arm (50/35lb)
15 dumbbell bent over rows, right arm
50-ft handstand walk
L1: bear crawl or seal drag