CrossFit9 – CrossFit WOD
Benchmark
A: Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
5 Minute Cap
L1: 20 Clean and Jerks
L2: Scale weight as needed
Rest at least 5 Minutes before next workout – everyone starts together
B: Metcon (Time)
3 Rounds For Time:
400m Run
24 DB Snatch (12/12)
14 Hand Release Push-Ups
TC: 18 minutes
L1: 15/10
L2: 35/25
L3: 50/35
Extra Accessory
Core Stability (Checkmark)
Single Leg Pallof Press
3 x 12/12