CrossFit9 – WOD

Skill

Metcon (Weight)

20 Minute EMOM:

3 Power Clean

2 Front Squat

1 Shoulder to Overhead

L1: 45/35

L2: 95/65+

L3: 135/95+

Metcon

Metcon (AMRAP – Rounds)

8 Minute AMRAP:

2 KB Swing

2 Wallball (20/14#)

4 KB Swing

4 Wallball

6 KB Swing

6 Wallball

8

8

10

10

Increase reps by 2 each round until time elapses.

L1: B/P

L2: R/G – Russian

L3: R/G – American

Score = last complete round total.

Example: 8 KB Swing, 8 Wallball = 16

12 KB Swing, 12 Wallball = 24