CrossFit9 – CrossFit WOD

Strength

Overhead Squat (5 x 6
– Build in load.)

sub – back squats or front squats

Metcon

Metcon (Time)

For time:

500-m row

30 toes-to-bars

30 overhead squats (75/115 lb)

500-m row
L1: 45/35

L2: 95/65

L3: 115/75