170320 - CrossFit 9
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170320

19
Mar

170320

CrossFit9 – WOD

Skill

Metcon (Weight)

10 Minute EMOM

Shoulder to Overhead

L1: 6 reps, 95/65

L2: 8 reps, 135/95

L3: 10 reps, 155/105

Metcon

Metcon (Time)

30 Thruster*

400 M Run

20 Thruster*

400 M Run

10 Thruster*

400 M Run

*Weight increases as reps decrease.

L1: Dumbbell

L2: 65/45, 75/55, 95/65

L3: 95/65, 115/75, 135/95