CrossFit9 – CrossFit WOD
Skill
Strict Press (1 rep max)
Push Press (1 rep max)
Metcon
Metcon (Time)
For time:
400m run (or 500m row – 2:15cap)
Then…
15-9-6
Deadlift
HSPU
400m run
Then…
12-8-5
Deadlift
HSPU
400m run
Then…
9-7-4
Deadlift
HSPU
L1: 75/55
L2: 205/135+
L3: 265/185+