CrossFit9 – WOD

Skill

Metcon (No Measure)

14 minute EMOM:

ODD: 3 power snatch

EVEN: 7/5 calorie bike

L1: 5 reps; 45/35

L2: 115/75

L3: 135/95

Metcon

Metcon (AMRAP – Reps)

12 minute AMRAP:

9 thrusters

200m run

L1: 45/35

L2: 75/55

L3: 95/65