CrossFit9 – CrossFit WOD

Skill

Overhead Squat (5 x 4)

Single arm OH KB carry 3 x 100m (50R/50L)

Metcon

Metcon (Time)

For time:

10-20-30-40-50-60-70-80-90-100

Double under

10-9-8-7-6-5-4-3-2-1

Deadlift

L1: 95/65

L2: 205/135+

L3: 225/155+

Explanation: Complete 10 double unders, followed by 10 deadlifts, 20 double unders, 9 deadlifts, etc…