CrossFit9 – CrossFit WOD

Skill

Carry Complex (Time)

SKILL

3-4 Rounds:

100m farmer carry

100m front rack carry

100m single arm OH carry (50m R/50m L)

(Try to go unbroken within the round)

Rest 1 minute between rounds

L1: B/P

L2: Y/B

L3: G/Y

20 minute cap
DB or KB

Metcon

Metcon (Time)

8 rounds for time:

6 strict ring dips

6 power clean

6 calorie echo bike (or 9 calorie ski)

L1: 45/35; 9 box dips

L2: 115/85; 6 strict ring dips

L33: 165/115; 3/2 ring muscle ups