CrossFit9 – CrossFit WOD

Skill

Split Jerk (2 rep max)

From floor

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

400m run or 50 calorie row

40 TTB

30 deadlift

20 burpees

5/3 bar muscle up

L1: 95/75; 2:1 push-up or ring row

L2: 205/135; 5/3 bar muscle up

L3: 225/155; 10/7 bar muscle up