CrossFit9 – WOD

Skill

Metcon (Weight)

EMOM 20:

3 power clean

2 shoulder to overhead

L1: 75/55

L2: 135/95+

L3: 165/125+

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

200m row

20 sec L-hold from pull-up bar

20 thruster (45/35)