CrossFit9 – CrossFit WOD

Strength

Weighted Step-ups (Front Rack Step Up
3 x 6R/6L
*extra set on the weaker side)

Rest 30 sec between legs

Increase weight each set

Height of box slightly above knee height

Metcon

Metcon (2 Rounds for time)

At 0:00

21-15-9

Hang power clean

Burpee over bar

At 10:00

12-9-6

Squat clean

Burpee over bar
TC: 20 minutes

L1: 45/35 –> 65/55

L2: 95/65 –> 135/95

L3: 135/95 –> 165/115