CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

14 minute EMOM:

1 power snatch

1 hang squat snatch

1 overhead squat

(as a complex)

L1: 45/35+

L2: 95/65+

L3: 135/95+

Focus on form and speed.

Metcon

Metcon (Time)

5 rounds for time:

40 double unders

20 KB swing

10 front squat

L1: 45/35; Y/B (4 rounds)

L2: 95/65; G/Y

L3: 135/95; R/G