CrossFit9 – CrossFit WOD

Skill

Strict Press (5 x 5)

Superset with

5 x 10-15 skull crushers

Metcon

Metcon (AMRAP – Reps)

18 minutes for max reps:

From 0:00-3:00: Run 400m, then do max pull-ups

Rest 1 minute

From 4:00-7:00: Run 400m, then do max clean and jerks

Rest 1 minute

From 8:00-11:00: Run 400m, then do max burpees

Rest 1 minute

From 12:00-15:00: Run 400m, then do max pull-ups

Rest 1 minute

From 16:00-18:00: Run 400m, then do max clean and jerks

L1: 45/35

L2: 95/65

L3: 135/95