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CrossFit9 – WOD

Skill

Metcon (Weight)

10 Minute EMOM:

1 Power Clean

1 Squat Clean

*in same minute*

L1: 45/35+

L2: 135/95+

L3: 185/125+

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

10 Toes to Bar

10 Calorie Bike

10 Push-up

10 KB Swing

L2: R/G Russian

L3: R/G American