CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

16 minute EMOM:

ODD: 5 HSPU

EVEN: 5 front squat

L1: 45/35+

L2: 135/95 or 70% of your 1RM

L3: 185/125; strict deficit HSPU

Metcon

Metcon (Time)

4 rounds for time: (20 minute time cap)

400m Row

*20 KB swing

10 toes to bar/15 ab rollout/or 20 unbroken GHD

L1: *B/P

L2: *G/Y

L3: *R/G

*If you break the KB swings, run 400m.

Cash out:

200m farmer carry