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)

4 rounds for time:

10/8 calorie echo bike or ski

12 sumo deadlift high pulls

15 burpees over bar

L1: 45/35

L2: 75/55

L3: 95/65