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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