CrossFit9 – WOD

Skill

Back Squat (2×5 @ 60%, 2×4 @ 70%, 2×3 @ 80% )

Metcon

Metcon (AMRAP – Reps)

4 rounds:

3 minute AMRAP:

400m row, then…

10 power snatch

6 burpees over the bar

Rest 3 minutes after every round

L1: 300m row; 45/35

L2: 105/75

L3: 500m row, 135/95
Athletes must complete row first.

Only power snatch & burpees count toward total rep score.