CrossFit9 – WOD

Skill

Metcon (Weight)

20 minute EMOM:

3 Power clean

2 Front Sq

1 SH2OH

L1: 45/35

L2: 115/85+

L3: 135/95+

5-10 min Rest

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

5 Calorie bike

10 Push-up

20 Air Squat