CrossFit9 – WOD

Skill

Metcon (Weight)

14 minute EMOM:

ODD: 7 strict press

EVEN: 5/3 strict pull-ups

L1: ring row feet on box; 45/35+

L2: 5/3; 75/55+

L3: 10/8 pull-up-up 95/65+

Metcon

Metcon (Time)

4 rounds for time: (22 minute cap)

200m farmer carry

20 front rack lunges (10/10)

10 burpees over bar

L1: Y/B; DB scale appropriately

L2: G/Y; 95/65

L3: R/G; 115/85