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.