CrossFit9 – CrossFit WOD
Skill
Front Squat (1 rep max)
20 minutes to establish
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
100 DU
30 wallball
25/20 calorie row
20 power clean
6/4 bar muscle up
(jumping bar muscle up or any 2:1 Modification)
L1: 65/55
L2: 115/85
L3: 155/115; 10/8