CrossFit9 – CrossFit WOD
Skill
Bear Complex (10 minute EMOM: Every minute complete one complex)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Metcon
Metcon (Time)
4 Rounds for Time:
21 calorie bike or ski
15 thrusters
15 pull-ups
L1: 45/35
L2: 75/55
L3: 95/65