CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

14 minute EMOM:

Snatch complex

1 Snatch deadlift

1 Power snatch

1 Hang squat snatch

L1: 45/35 + (focus on form)

L2: 95/65+

L3: 135/95+

Metcon

Metcon (Time)

5 rounds for time:

500m bike erg

15 back squat

3/2 ring muscle up

L1: 45/35; 10 dips (these should be challenging – they are not meant to be unbroken)

L2: 105/75+

L3: 135/95+; 5/3 ring muscle up