CrossFit9 – WOD

Skill

Metcon (Weight)

14 minute EMOM:

3 power clean

2 front squat

1 shoulder to overhead

*perform as a complex

L1: 45/35

L2: 95/65

L3: 135/95

Metcon

Metcon (Time)

4 rounds for time:

200m row

15 KB swing

20 sit-up

L1: Y/B russian

L2: G/Y russian

L3: R/G russian