CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

EMOM 21: (:30 work/:30 rest – alternating)

1. hang power snatch

2. overhead squat

3. double under

L1: 45/35

L2: 95/65

L3: 135/95

Metcon

Metcon (Time)

For time:

10-9-8-7-6-5-4-3-2-1

Devil presses

Toes to bar

L1: burpees, knee-ups

L2: 35/20+

L3: 50/35