CrossFit9 – CrossFit WOD

Skill

Front Squat (5 x 4)

20 minutes to complete

Metcon

Metcon (Time)

For time:

10 clean & jerk followed by…

3 rounds:

5 strict pull-ups

10 hand release push-ups

15 air squats to a ball

10 clean & jerk followed by…

3 rounds:

5 strict pull-ups

10 hand release push-ups

15 air squats to a ball

10 clean & jerk followed by…

3 rounds:

5 strict pull-ups

10 hand release push-ups

15 air squats to a ball

L1: 45/35+; emphasis on form

L2: 105/75+

L3: 135/95+