CrossFit9 – CrossFit WOD

Skill

Back Squat (1 rep max)

20 minutes to establish a 1 rep max

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

250m row (counts as 10 reps)

*15 thruster

2 rope climb

Rest 1 minute between each round (clock stays running)

*unbroken = 4 burpee over bar penalty for every break.

L1: 45/35 or DB

L2: 75/55

L3: 95/65