CrossFit9 – CrossFit WOD

Strength

Strict Press (5 Sets:
10-8-8-6-6)

If you FEEL like you could do 2+ more reps at each set, then you need to challenge yourself more.

Metcon

Jackie (Time)

For time:

1,000-meter row

50 thrusters

30 pull-ups

Men: 45 lb.

Women: 35 lb.
Must be done in order! Run in heats if needed. Heat 2 can start at an even min mark after heat 1 is off the rower