CrossFit9 – CrossFit WOD

Weightlifting

Push Press (4 x 5 @ 50-60%
3 x 4 @ 60-70%)

Metcon

Metcon (Time)

3 rounds for time:

400-meter run

21 knees-to-elbows

12 double-dumbbell hang squat cleans (50/35)
Scale: v-ups or tuck ups for high rep core conditioning