CrossFit9 – WOD
Skill
Clean Complex (1 rep max)
1 clean grip deadlift
+ 1 power clean
+ 1 hang squat clean
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
30 wallball
20 toes to bar
10 power clean
L1: 45/35; knee up
L2: 115/85
L3: 135/95