CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

3 supersets:

8 strict press

8 single arm KB bent over row (8R/8L)

12 skull crushers with bar or DBs

Metcon

Metcon (Time)

6 rounds for time:

200m run

7 thrusters

7 burpees over bar

L1: 45/35

L2: 75/55

L3: 95/65