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 (Time)

3 rounds for time:

2-way sled push*

20 sit-ups

15 bench press

5 rope climbs

L1: 45/35

L2: 95/65; 2×45/1×45

L3: 135/95; 3×45/2×45

*in case of rain, sub 50ft quadruped plate push