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CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

3 rounds:

1:00 Farmer’s carry*

1:00 Front rack carry*

1:00 Overhead carry*

Rest 1:00

*don’t set your weight down during or between carries. Try to go unbroken for the full round.

Metcon

Metcon (AMRAP – Rounds and Reps)

22 minute AMRAP:

12 swings

15 hand-release push-ups

18 step-ups or Bulgarian split squats

21 bent over rows