CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

4 rounds: (each round unbroken)

100m farmer carry

100m front rack carry

100m single arm OH carry (out 50m R, back 50m L)

Rest 1 minute

L1: B/P; 25/20

L2: Y/B; 35/25

L3: G/Y; 50/35

Metcon

Metcon (No Measure)

18 minutes for quality:

6 strict pull-ups

8 lateral step ups (R)

8 lateral step ups (L)

10 seated strict press (R)

10 seated strict press (L)

(Lateral step ups should be deliberate, like a pistol squat, do not push off the opposite leg)