CrossFit9 – CrossFit WOD

Strength

Turkish Get Up (10 minutes build up to heavy 1R/1L)

Metcon

Metcon (Time)

In team of 2…

For time:

*50*40*30*20*10*

DB snatch (per arm)

Box jump over

Pull-ups

*200m run or 250m row (together)

L1: 15/10+

L2: 35/25+

L3: 50/35+

30 minute cap