CrossFit9 – WOD

Skill

Front Squat (6 x 4)

3 x 1 minute plank hold w/ plate between sets.

Metcon

Metcon (Time)

4 Rounds For Time: (20 minute cap)

12 Clean & Jerk

22 Calorie Row

L1: 65/55

L2: 135/95

L3: 165/125

If you don’t finish before time cap, must run 800m for time.