CrossFit9 – WOD

Skill

Metcon (Weight)

12 Minute EMOM:

Each minute: 3 Cleans (any style, from floor)

3 Front Squat

3 Shoulder to Overhead

L1: 45/35

L2: 115/85

L3: 155/105

Metcon

Metcon (Time)

3 Rounds For Time:

400 M Run

20 Kettlebell Swings

20 Goblet Squat

L2: G/Y

No L3