CrossFit9 – CrossFit WOD
Strength
The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
10:00 on each lift working up to a heavy single for the day.
Metcon
Metcon (Time)
5 rounds for time:
50 double-unders
10 thrusters
Light and fast! (5-9 minutes)
L1: 45/35
L2: 75/55
L3: 95/65