CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

14 minute EMOM:

1: 8-10 bench press

2: 8-10 heavy KB bent over row

L1: 45/35

L2: 135/65; G/Y+

L3: 155/95; R/G+

Metcon

Metcon (Time)

21-15-9-6

Deadlift

Single arm DB snatch (per arm)

Box jumps

L1: 95/65

L2: 205/135

L3: 225/155