CrossFit9 – WOD
Skill
Metcon (Weight)
8 Min EMOM:
8 Back Squat
L1: 45/35
L2: 135/95
L3: 165/125
Metcon
Metcon (AMRAP – Rounds and Reps)
5 Min AMRAP:
25 Calorie Row
15 Box Jump
10 Squat Snatch
L1: 20 Calorie Row, 45/35
L2: 25 Calorie Row, 105/75
L3: 30 Calorie Row, 135/95
Rest 3 Min
Repeat. Start where you left off.