CrossFit9 – WOD

Skill

Split Jerk (1 Rep Max)

Metcon

Metcon (Time)

3 Rounds For Time:

200 M Run

3 Rope Climb (2:1 ground to standing)

10 Shoulder to Overhead

20 Pistol (10/side)

L1: 95/65

L2: 135/95

L3: 155/115

Finisher

Metcon (Time)

3 Rounds For Time:

10 DB Bench Press

20 Tricep Pulldown

(10/side; with band)

L1: 25/15

L2: 35/25

L3: 50/35