CrossFit9 – CrossFit WOD

Skill

Clean and Jerk (1 rep max)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

500m row or 400m run (20 reps)

30 sit-ups

15 back squat from the floor

1 muscle up

L1: 45/35; 3 Strict pull-up, ring row from the box

L2: 115/85

L3: 135/95