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CrossFit9 – WOD

Skill

Hang Squat Snatch (3 Rep Max)

Metcon

Metcon (AMRAP – Reps)

TABATA: 8 Rounds of 20 sec work/10 sec rest (4 min total per movement)

1. Calorie Row

Rest 1 min

2. Thruster

Rest 1 min

3. Box Jump

Rest 1 min

4. Kettlebell Swing

L1: 45/35; Y/B

L2: 75/55; G/Y

L3: 96/65: R/G

Finisher

Metcon (No Measure)

1 Minute Plank

100 Sit-up

1 Minute Plank

100 Russian Twist