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 (AMRAP – Rounds and Reps)

13 minute AMRAP:

30 double unders

8 deadlifts

10 toes to bar

L1: 95/65

L2: 205/135

L3: 225/155