CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

3-4 Giant Sets:

6-8 strict press

6-8 Pendlay row

8-12 single arm high pull (per arm)
Rest 1-2 minutes after each set

Metcon

Metcon (Time)

10 rounds for time:

100m run

6 deadlifts

12 MB cleans

L1: 95/65

L2: 205/135

L3: 225/155