CrossFit9 – CrossFit WOD

Strength

Deadlift (4 x 5-8 reps)

Warm-up, then complete four challenging sets at 5-8 rep range with 2 RIR.

Compare to last week. Try to increase reps or weight week to week.

Metcon

Metcon (Time)

For time:

1000m row or 2000m bike erg

21 shoulder to overhead (L2: 75/55#)(L3: 95/65#)

750m row or 1500m bike erg

15 shoulder to overhead (L2: 95/65#)(L3: 115/85#)

500m row or 1000m bike erg

9 shoulder to overhead (L2: 115/85#)(L3: 155/105#)

250m row or 500m bike erg

6 shoulder to overhead (L2: 135/95#)(L3: 185/125#)

150m row or 300m bike erg

L1: 45/35+ (stay at same weight or scale accordingly)