CrossFit9 – CrossFit WOD

Strength

Strict Press (4 x 8)

Accessory: 3 x 10 lateral raise

Metcon

Metcon (Time)

For time:

10 clean & jerk followed by…

3 rounds:

5 strict pull-ups

15 air squats to ball

10 clean & jerk followed by…

3 rounds:

5 strict pull-ups

15 air squats to ball

10 clean & jerk followed by…

3 rounds:

5 strict pull-ups

15 air squats to ball

L1: 45/35+; emphasis on form

L2: 105/75+

L3: 155/105+