CrossFit9 – WOD

Skill

Strict Press (4 x 5)

Push Press (2 x 3)

Metcon

Metcon (Time)

A. 3 rounds for time: (10 minute cap)

30 wallball (20/14#)

300m row

rest 3 minutes

Metcon (Time)

B. 4 rounds for time: (12 minute cap)

*5 squat snatch

10 burpees over the bar

L1: find a manageable weight and stick with it.

L2/Rx: 45/35, 95/65, 135/95, 155/105 (weight increase every round)

No L3