201012

CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

14 minute alternating EMOM*:

1. 8 Bench Press

2. 14 Single arm bent over row – heavy & from a dead stop (7R/7L)

L1: 45/35; 15/10+

L2: 95/65; 35/25+

L3: 135/95; 50/35+

Metcon

Metcon (Time)

For time:

15 hang power clean

30 wallball

1000m row

15 hang power clean

30 wallball

1000m row

L1: 800m row; 45/35

L2: 115/85

L3: 155/105