CrossFit9 – WOD
Skill
Split Jerk (1 Rep Max)
Metcon
Metcon (Time)
3 Rounds For Time:
200 M Run
3 Rope Climb (2:1 ground to standing)
10 Shoulder to Overhead
20 Pistol (10/side)
L1: 95/65
L2: 135/95
L3: 155/115
Finisher
Metcon (Time)
3 Rounds For Time:
10 DB Bench Press
20 Tricep Pulldown
(10/side; with band)
L1: 25/15
L2: 35/25
L3: 50/35