CrossFit9 – CrossFit WOD

Skill

Strict Press (5 x 3)

Push Press (3 x 5)

Metcon

Metcon (Time)

3 rounds for time:

500m row or 400m run

21 KB swing

15 box jump

9 thruster

3/1 ring muscle up

L1: 45/35; Y/B; 9 ring/box dips

L2: 75/55; G/Y

L3: 95/65; R/G