CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

EMOM 12:

Complex:

1 power clean

2 front squat

3 SH2OH

L1: 45/35 or DB+

L2: 95/65+

L3: 135/95+

Rest 5 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP:

5 pull-up

10 push ups (hand release)

15 sit-up

L1: jumping or ring row

L3: strict pull-ups