CrossFit9 – CrossFit WOD
Weightlifting
Clean (3 x 4 @ 70-80%
3 x 2 @ 80-90%
2 x 1 @ 90%+)
Metcon
Metcon (5 Rounds for reps)
5 x 2:00 rounds:
12 front squats (95/135 lbs)
Max burpee box jump-overs
Rest 2:00
(20 minutes total)
L1: 55/75lbs
L2: 95/135 lbs