CrossFit9 – CrossFit WOD

Skill

1000m Row (Time)

Max Effort 1000m Row
2 rounds, rest 4 minutes between rounds

Score = slowest or two rounds

Metcon

Metcon (AMRAP – Reps)

2 rounds:

A. 5 minute AMRAP: (increase reps by 3)

3 wallball

3 hang power snatch

6 wallball

6 hang power snatch

9 wallball

9 hang power snatch

Rest 2 minutes

B.5 minute AMRAP: (increase reps by 3)

3 overhead squat

3 burpees over bar

6 overhead squat

6 burpees over bar

9 overhead squat

9 burpees over bar

Rest 2 minutes

L1: 35/15

L2: 95/65

L2: 115/75
Score = rounds with least number of reps of A + B