CrossFit9 – CrossFit WOD

Metcon

Perform Strict Press and Lateral Raise as Superset. Finish with Pendlay row

Strict Press (3 x 5)

3 x 10 (per arm) leaning lateral raise between sets

Pendlay Row (3 x 8)

Metcon

Metcon (Time)

For time:

10-8-6-4-2-4-6-8-10

Deadlift

Ring dips

Calorie ski or row

L1: 95/65; box dips, toe assisted ring dips, strict push-ups

L2: 205/135

L3: 255/185