CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

15 minute EMOM: (all in the same minute)

5 deadlift

5 front squat

5 shoulder to overhead

L1: 45/35

L2: 75/55

L3: 115/85

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

400m run or 2:00 echo bike

20 KB swing

10 pull-up or ring row

L1: B/P

L2: G/Y

L3: R/G