CrossFit9 – CrossFit WOD

Skill

Front Squat (2×5 @ 70%, 2×3 @ 80%, 2×2 @ 90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP:

15 wall ball (20/14#)

15 KB swing

15 sit-ups

L1: B/P+

L2: G/Y

L3: R/G

Rest 4 minutes

Metcon (Time)

3 rounds for time:

9 burpees over bar

6 squat clean

3 bar muscle up

L1: 8 minute AMRAP; 45/35 + or power clean, 2:1 pull-ups or ring row

L2: 115/75+

L3: 135/95+
8 minute cap