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

15 minute cap

Metcon

Metcon (Time)

For time:

*21*15*9*3

SH2OH

*500m row or 400m ski

L1: 45/35

L2:

21 – 115/85

15 – 135/95

9 – 155/105

3 – 185/125

No L3