CrossFit9 – WOD

Skill

Metcon (Weight)

10 Minute EMOM:

3 Clean & Jerk

(Weight increases every 2 minutes)

L1: stay at 45/35

L2: 95/65, 105/75, 115/85, 135/95, 145/105

L3: 115/85, 135/95, 155/105, 165/115, 185/125
Score will be finishing weight

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

21 Wallball

15 Calorie Bike

9 Deadlift

L1: KB or 95/65

L2: 205/135

L3: 255/165

Finisher

Metcon (Time)

3 Rounds:

20 Bicep Curl

200 M Run