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CrossFit9 – CrossFit WOD

Skill

2-Mile Run (Time)

Max Effort 2 Mile Run
Run 1 mile out at a strong, controlled pace

Run 1 mile back, faster

Metcon

Metcon (Time)

3 rounds for time:

10 burpee over DB

Single arm DT (R)

10 burpee over DB

Single arm DT (L)

30 jumping lunge

Single arm DT (R)

30 jumping lunge

Single arm DT (L)

*DT = 12 deadlift, 9 hang to shoulder, 6 shoulder to overhead

Weight should be nice and heavy