CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

5 supersets:

5 push press

5-8 strict pendlay row (with same weight or slightly less)

()

Metcon

Metcon (Time)

6 rounds for time:

500m bike erg

5 squat snatch

20 wallballs

L1: 45/35; power snatch

L2: 105/75

L3: 135/95