CrossFit9 – CrossFit WOD

Skill

Front Squat (10@50% 8@ 60%, 6@70%, 2×4@80%, 2×2@90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

3 rounds:

4 minute AMRAP:

15 push-up

13 squat clean

12 calorie row

Rest 2 min

L1: 75/55; power clean; 10 cal row

L2: 95/65

L3: 135/95
Pick up where you left off