CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

10 minute EMOM:

3 squat snatch

L1: power snatch (focus on form)

L2: 70% of your 1RM snatch

L3: 135/95+

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

200m farmer carry

20 calorie row

20 ring dips

20 sit-ups

L1: B/P

L2: G/Y

L3: R/G; GHD