CrossFit9 – CrossFit WOD
Weightlifting
Every Minute on the Minute (Weight)
10 Minute EMOM
3 Deadlifts
3 Power Cleans
Scaling Options
L1: 65/45
L2: 115/75
L3: 155/105
Metcon
Metcon (Time)
8 Rounds for time
200m Run
15 Wallballs 20/14lbs
Scaling Options
L1:5 rounds;12/10 lbs
L2: 14/12lbs
L3: 20/14 lbs
Score: Time
TC: 16 Min
Extra Accessory
Post Chain (Weight)
Death march
3 x 50′ @AHAP
Rest 60 seconds between sets