CrossFit9 – CrossFit WOD

Strength

EMOM (Weight)

Every 3 minutes for 5 rounds:

3 hang clean

3 jerks

hold bar overhead until the 1 minute mark

Metcon

Metcon (Time)

4 rounds for time:

15 dumbbell push presses (50/35)

24 (12/12) dumbbell front rack walking lunges (50/35)

50 double unders

Rest 1 Minute between rounds
Use two dumbbells.