CrossFit9 – WOD

Skill

Front Squat (1×10 @ 50%, 1×8 @ 60%, 1×6 @ 70%, 3×4 80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP:

30 Toes to Bar

20 Calorie Bike

10 D-ball Over Shoulder

Finisher

Metcon (AMRAP – Rounds and Reps)

2 Rounds:

400 M Run

15 Strict Pull-ups

L1: supine bar row