CrossFit9 – CrossFit WOD

Strength

Push Jerk (3 x 2)

Accessory: small plate ATYTs 3 x 10

Split Jerk (4 x 1)

Metcon

Metcon (Time)

4 rounds for time:

400m run or 1000m bike erg

25 KB swing

20 single arm OH KB lunge (10R/10L)

L1: Y/B

L2: G/Y

L3: R/G