CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

14 minute EMOM:

2 Power clean

2 Front squat

2 Shoulder to overhead

L1: 45/35+

L2: 105/75+

L3: 135/95+

Metcon

Metcon (Time)

4 rounds for time:

400m row (2:00 min cap)

35 wallball

25 push-up

L1: 25 wallball, 15 push-ups
16 minute cap

Push-up movement tips by Coach Dane: https://youtu.be/hLtL90WXMNg