CrossFit9 – WOD

Skill

Metcon (Time)

10 Rounds For Time:

3 Power Clean

2 Front Squat

1 Shoulder to Overhead

L1: 45/35+

L2: 105/75+

L3: 135/95+
Rest 5 Minutes

Metcon

Metcon (Time)

3 Rounds for Time:

400 M Run

10 Overhead Squat

L1: 45/35+

L2: 105/75+

L3: 135/95+

Finisher

Metcon (No Measure)

10-9-8-7-6-5-4-3-2-1

Push-ups

Air Squats

L1: Incline Push-up

L3: Vested