CrossFit9 – WOD

Skill

Clean & Jerk Complex (1 Rep Max)

1 Clean

+ 2 Split Jerks

Metcon

Metcon (Time)

30 Medball Clean (20/14#)

4 Rope Climb

30 Medball Clean

3 Rope Climb

30 Medball Clean

2 Rope Climb

30 Medball Clean

1 Rope Climb

L1: 2:1 Ground to Standing

L3: Legless