CrossFit9 – WOD
Skill
Metcon (Weight)
10 Minute EMOM
Shoulder to Overhead
L1: 6 reps, 95/65
L2: 8 reps, 135/95
L3: 10 reps, 155/105
Metcon
Metcon (Time)
30 Thruster*
400 M Run
20 Thruster*
400 M Run
10 Thruster*
400 M Run
*Weight increases as reps decrease.
L1: Dumbbell
L2: 65/45, 75/55, 95/65
L3: 95/65, 115/75, 135/95