CrossFit9 – CrossFit WOD

Skill

Metcon (Time)

4 rounds:

500m row or ski

Rest 2 minutes

Score = slowest

Metcon

Metcon (Time)

For time:

400m run

15 clean and jerk

30 air squat

400m run

12 clean and jerk

30 air squat

400m run

9 clean and jerk

30 air squat

400m run

6 clean jerk

30 air squat

L1: 45/35

L2: 105/75

L3: 135/95