CrossFit9 – CrossFit WOD

Skill

Strict Press (3 x 5)

Push Press (3 x 3)

3 x 15 tricep push down

Metcon

Metcon (Time)

For Time:

800m row or 600m ski

21 front squats

600m row or 400m ski

18 front squats

400m row or 300m ski

15 front squats

200m row or 200m ski

9 front squats

L1: 45/35

L2: 95/65

L3: 135/95