CrossFit9 – CrossFit WOD

Strength

Back Rack Lunge (4 x 4-5)

Accessory: 3 x 10 single leg deadlift per leg

Metcon

Metcon (Time)

4 rounds for time:

100m farmer carry

10 ab rollouts

12 bench press

25 medball cleans

L1: Y/B; 45/35

L2: G/Y; 135/75+

L3: R/G; 165/95+