CrossFit9 – WOD
Skill
Clean Complex
Power Clean +
Hang Squat Clean +
High Hang Squat Clean
Metcon
Metcon (Time)
30 – 20 – 10
Dumbbell Bench Press
Bicep Curl with Bar
Box Step-up with Bar
Weighted Good Morning with Bar
Bar Movements:
L1: 35/15
L2: 45/35
L3: 75/45
DB Movements:
L1: 40/20+
L2: 50/35+
L3: 65/45+
Finisher
Metcon (No Measure)
For Time:
L1: 1000 M Row
L2: 800 M Run, 30 Mountain Climber
L3: 800 M Run with Vest, 40 Mountain Climber