CrossFit9 – WOD

Skill

Metcon (Weight)

EMOM 16:

6 Power clean

L1: 45/35+

L2: 105/75+

L3: 155/115+

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 13:

*50 pull-up

50/40 calorie bike

50 DB thruster

400m run (40 Rep)

L1: 10/5+

L2: 35/25

L3: *20/15 bar mup; KB thruster (Y/B)