CrossFit9 – WOD

Skill

Back Squat (7 x 3)

Metcon

Metcon (Time)

3 Rounds:

5 Shoulder to Overhead

10 Pull-ups

Rest 3 Minutes

3 Rounds:

5 Shoulder to Overhead

10 Pull-ups

Rest 3 Minutes

3 Rounds:

5 Shoulder to Overhead

10 Pull-ups

L1: 45/35+

L2: 135/95

L3: 165/115

*Must take full rest*

*If you break SH2OH, Run 400M*