CrossFit WOD – Mon, Dec 9

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CrossFit9 – CrossFit WOD

Weightlifting

Squat Clean (Every 2:00 for 5 sets:
2 squat cleans)

Metcon

Metcon (Time)

For time:

21 front squats

200m farmers carry

15 front squats

150m farmers carry

9 front squats

100m farmers carry
L1: 45/35; B/P

L2: 135/95; Y/B

L3: 185/125; G/Y

Accessory Finisher

Pull-up Accessory (Checkmark)

Ring Rows

3 x 12

Strive for a faster up & slower down tempo

Choose an angle that allows for a difficult set of 12 reps – elevate feet on a box or bench if needed for more challenge
Walk further in than last week