CrossFit9 – CrossFit WOD

Skill

400m Single Arm Farmer Carry (Time)

Single arm KB Farmer Carry, perform 200m on a single side before switching.

L1: B/P

L2: G/Y

L3: R/G

Metcon

Metcon (Time)

For time:

400m run or 500m row

30 squat clean

400m run or 500m row

30 HSPU

400m run or 500m row

40 toes to bar

400m run or 500m row

40 front rack KB step-up (20/20)

L1: 45/35 power clean; DB or body weight step-up

L2: 105/75; Y/B or 35/35

L3: 135/95; G/Y or 50/35