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