CrossFit9 – WOD

Skill

Metcon (No Measure)

For Form, Not Time:

20  Bent Over Row

20 Seated DB or KB Press

20 Sec L-hold

20 Single Leg KB Deadlift (10/10)

L1: 45/35

L2: 75/55

L3: 95/65

Metcon

Metcon (Time)

3 Rounds For Time:

400 M Run (or 500 M Row + 10 burpees over the bar)

20 Bar Walking Lunges

20 Sumo Deadlift High Pull

L1: Kettlebell

L2: 75/55

L3: 95/65