CrossFit9 – CrossFit WOD
10 minute EMOM:
1 power snatch
(performed in the same minute)
*To be performed as a complex. The goal of this skill is to introduce new movements and focus on form. Each of the movements should emphasize good form over weight.
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
50 calorie row
40 front rack lunge (25/25)
20 front squat
L1: 45/35 or KB lunge/ goblet squat
This workout will be a lower body burner. In this long AMRAP, go for medium intensity and quality of movement over burnout.