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

Metcon

Metcon (AMRAP – Reps)

8 minute AMRAP:

2-way parking lot sled push

12 front rack lunges

25 air squats

Rest 2-3 minutes

8 minute AMRAP:

10 calorie echo bike

10 bench press

20 sit-ups

L1: 45/35

L2: 95/65

L3: 135/95