CrossFit9 – CrossFit WOD
Skill
Bench Press (5 x 2)
5 x 10 bent over row
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
30 air squat
20 sit-up
10 power snatch
L1: 45/35 or DB snatch (10/10)
L2: 95/65
L3: 135/95
Focus on integrity of complex movements (snatch) for this workout. Keep your form.