170323 - CrossFit9
Call Us: (727) 469.3240

170323

22
Mar

170323

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