CrossFit9 – CrossFit WOD
Skill
Strict Press (4 x 10)
4 x 10 (5R/5L) single arm high pull between sets
Metcon
Metcon (Time)
For time:
50 calorie row or 40 calorie ski
40 KB swing
30 ring dips
20 shoulder to overhead
10 bent over row
800m run or 4:00 echo bike
L1: 45/35
L2: 95/65
L3: 115/85