CrossFit9 – WOD

Skill

Split Jerk (1 rep max)

Metcon

Metcon (Time)

For time:

*1000m row

30 benchpress

*400m run

30 front squat

(20 minute cap)

L1: 45/35 or DB

L2: 105/75+

L3: 135/95+
Start at row or run

Only one bar