CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

3 Supersets:

8-10 Strict Press (with bar)

8-10 Bent Over Row (with bar)

12-15 DB Reverse Fly

Can begin with a warmup set, then move to three challenging sets.

Metcon

Metcon (Time)

For time:

1 mile run

30 squat clean

100 wallball (20/14#)

L1: 45/35

L2: 95/65

L3: 115/85