CrossFit9 – WOD
Skill
Clean Complex (Weight)
1 Power Clean
1 Squat Clean
1 Front Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
14 min amrap:
20/16 calorie row
20 KB swing
25 sit-up
L1: Y/B+ Russian
L2: R/G Russian
L3: R/G American
(NO GHD)