200213

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CrossFit9 – CrossFit WOD

Skill

Back Rack Lunge (6 x 4)

2R/2L

Or step-up (do not drop bar on box)

Metcon

Metcon (AMRAP – Reps)

00:00-03:00 (AMRAP):

5 Power snatch

30 DU

Rest 1 minute

04:00-07:00 (AMRAP):

7 Hang power Snatch

30 lateral jump over the bar

Rest 1 minute

08:00-11:00 (AMRAP):

10 Overhead squat

200m ski

Rest 1 minute

12:00-15:00 (AMRAP):

5 Power snatch

30 Double under

Rest 1 minute

16:00-19:00 (AMRAP):

7 Hang power Snatch

30 lateral jump over the bar

Rest 1 minute

20:00-23:00 (AMRAP):

10 Overhead squat

200m ski

L1: DB snatch (5/side)

Front squat (7/side)

L2: 95/65

L3: 135/95