CrossFit9 – WOD

Skill

Front Squat (2×4 @ 75%, 2×3 @ 80%, 2×2 @ 85%)

Metcon

Metcon (AMRAP – Reps)

10 minute AMRAP:

*

2 hang power snatch

2 T2B or GHD sit-up

4

4

6

6

**

8

8

10

10

12

12

***

…etc

L1: 45/35 or DB (R+L=1)

L2: 95/65

L3: *95/65, **115/85, ***135/95, ****155/115, *****165/125

*Every 3 rounds, weight increases.

Rest 5 -10 min

50 calorie assault bike (Time)

for time