CrossFit9 – CrossFit WOD

Strength

Push Jerk (6 x 3
(70-80%))

15-20 minutes

D-Ball March

Accumulate 2 minutes

Metcon

Metcon (Time)

For Time

*20*15*10*

Deadlift

*500m Row
L1: 95/65

L2: 205/135

L3: 225/155; 2:00/500m pace

800m Run (Time)

Max Effort 800m Run