CrossFit9 – WOD
Skill
Metcon (Weight)
EMOM 12 Minute:
ODD: Power Clean
EVEN: HSPU
Start at 2, go up 2 reps each minute.
L1: 75/55
L2: 135/95
L3: 165/115
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP:
10 Shoulder to Overhead
20 Pistols (10/10)
30 Double Under
L1: 75/55, Singles + 10 Burpees
L2:135/95
L3: 165/115