CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

3-4 Supersets: (15 minute cap)

8-10 Strict Press

10-12 Skull crusher with DB or bar

10-12 Lateral raise

Metcon

Metcon (Time)

4 RFT:

12 front squats

16 DB weighted step ups

400m run

L1: 45/35

L2: 95/65

L3: 135/95