CrossFit9 – WOD

Skill

Front Squat (6 x 2)

4 x 10 (5/5) single leg KB deadlift

(Opposite arm/opposite leg)

Metcon

Metcon (Time)

3 rounds for time: (21 min cap)

400m run

9 power snatch

40 sit-up

L1: 45/35 or DB snatch

L2: 105/75

L3: 135/95