CrossFit9 – CrossFit WOD
Skill
Clean complex (1 rep max)
1 power clean
+ 1 front squat
+ 1 shoulder to overhead
Metcon
Metcon (Time)
10 rounds for time:
7 thrusters
30 DU
L1: 45/35
L2: 75/55
L3: 95/65
Metcon (Time)
For time:
400m single arm suit case carry
200m on each side
KB: G/Y or DB: 50/35