CrossFit9 – CrossFit WOD

Skill

Turkish Get Up (10 minutes of practice )

Metcon

Metcon (Time)

For time:

1 mile run or 2000m row (500m pace between 1:40-2:30)

45 back squat

45 HSPU

1 mile run or 2000m row

(30 minute cap)

L1: 2000m ski or 4000m bike erg at 90rpm 45/35

L2: 135/95

L3: 185/125; strict HSPU