CrossFit9 – CrossFit WOD
Strength
Front Squat (6 x 2
)
90-95%
Metcon
Metcon (Time)
For Time:
1000m Bikerg
15 thruster
1000 bikerg
12 Thruster
1000 Bikerg
9 Thruster
L1: 45/35 or DB – Try to get heavier round
L2: 75/55; 95/65; 115/75
L3: 95/65; 115/75; 135/95