CrossFit9 – WOD

Skill

Back Squat (10 @ 60%, 8 @ 70%, 6 @ 80%, 4 @ 85%)

Front Squat (8 @ 65%, 8 @ 75%, 6 @ 85%)

Metcon

Metcon (AMRAP – Reps)

3 Rounds:

1 Minute Each

1. Hang DB Snatch L

2. Hang DB Snatch R

3 Single Arm OH Lunge R

4. Single Arm OH Lunge L

5. Rest

L1: 10/5 to 45/30

L2: 50/35

L3: 60/45 or KB G/Y