CrossFit9 – CrossFit WOD

Strength

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:

2-way parking lot sled push

12 D-ball over shoulder

12 ab rollouts

1000m bike erg

L1: 40/30+

L2: 60/50+

L3: 80/60+