CrossFit9 – CrossFit WOD

Strength

Overhead Squat (5 x 3)

Drop Snatch (3 x 5 with an empty barbell or PVC.)

Metcon

Metcon (Time)

4 rounds for time

1000 Bike Erg

15 Power Snatch

25 Wallballs
L1: 45/35

L2: 95/75

L3: 115/75