CrossFit9 – CrossFit WOD

Skill

Pistol practice (No Measure)

10 minutes of practice

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2-

24 minute AMRAP:

30 single arm DB hang clean & jerk

30 pistol

30 russian KB swing

30 goblet squat

30 calorie echo bike or ski

L1: 10/5; Y/B

L2: 35/20+; G/Y

L3: 50/35; R/G