CrossFit9 – CrossFit WOD
Skill
Strict Press (4 x 3)
Push Jerk (3 x 2)
Accessory: single arm high pull 3 x 10 per side
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Finisher
50 calorie echo bike (Time)
for time
70 calorie ski erg or 80 calorie bike erg