CrossFit9 – CrossFit WOD

Skill

Pistol practice (No Measure)

L3: weighted pistol practice

Metcon

Metcon (AMRAP – Rounds and Reps)

25 minute AMRAP:

200m run (20 reps)

15 hang power clean

30 air squat to a ball

L1: DB clean, 20/10 + lb

L2: 95/65

L3: 135/95