CrossFit9 – CrossFit WOD

Skill

Split Jerk (5 x 2)

5 x 15 banded face pull between sets

Metcon

Metcon (Time)

3 rounds for time:

500m row

21 box step up with DB

15 front squat

9 burpees over bar

L1: FS: 45/35; SU: 5/10+; burpees

L2: FS: 105/75; SU: 35/25+ or Y/B

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