CrossFit9 – CrossFit WOD


Metcon (Weight)

10 minute EMOM:

1 power snatch


(performed in the same minute)

L1: 45/35

L2: 95/65

L3: 135/95
*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)

30 T2B

20 front squat

L1: 45/35 or KB lunge/ goblet squat

L2: 95/65+

L2: 135/95+
This workout will be a lower body burner. In this long AMRAP, go for medium intensity and quality of movement over burnout.