CrossFit9 – CrossFit WOD

Strength

Strict Press (4 x 3-5)

Pendlay Row (3 x 8-12)

Metcon

Jackie (Time)

For time:

1,000-meter row

50 thrusters

30 pull-ups

Men: 45 lb.

Women: 35 lb.

Finisher

400M D-Ball Carry (Time)

Run-Walk 400M as quickly as possible with D-Ball

L1: 40/30+

L2: 50/40+

L3: 70/60+