CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

14 minute EMOM:

ODD: 8 HSPU

EVEN: 8 front squat

L1: 45/35, knee up

L2: 135/95+

L3: 205/135+; strict HSPU

Focus on form.

Metcon

Metcon (Time)

For time: (15 minute time cap)

1000m row (4:20 cap)

50 knee to elbow

30 power clean

L1: 45/35, knee up

L2: 105/75+

L3: 165/115+; T2B

Focus of the day: If you spend more than 4 minutes at any station, mark that as a skill to work on