CrossFit9 – WOD
Skill
Front Squat (7 x 5)
Metcon
Metcon (Time)
21-15-9
OHSQ*
Box Jump
Then… without stopping…
9-15-21
OHSQ*
Pull-up
L1: 45/35
L2: 75/55
L3: 95/65
* 5 Burpee penalty each time a set of OHSQ is broken.
20 Minute Cap
Heather Coffey Front Squat