CrossFit9 – WOD

Skill

Metcon (Weight)

10 Minute EMOM:

2 Split Jerk

L1: 45/35

L2: 135/95

L3: 185/125

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

10 DB Squat Clean

15 Toes to Bar

200 M Run

L1: 15/10

L2: 30/20+

L3: 50/35+