CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

3-4 Rounds: (try to go unbroken)

100m farmer carry

100m front rack carry

100m single arm OH carry (50m R/50m L)

Rest 1 minute between rounds

L1: B/P

L2: Y/B

L3: G/Y

Metcon

Metcon (No Measure)

15 minute EMOM (for quality)

1: 10 Ring dips

2: :30 L-hold (on bar or parallettes)

3: 8 Romanian deadlift

L1: Box dips; 45/35 or KB/DB

L2: 105/75

L3: 135/95