CrossFit9 – CrossFit WOD
Strength
Front Squat (5 x 10 @ 65-75% )
Metcon
Metcon (Time)
For Time
*21*15*9*
Shoulder to overhead
*500m row or echo bike
L1: 45/35
L2: 95/65
L3: 135/95
Turkey Trot Prep
800m Run (Time)
Max Effort 800m Run
Record your time