CrossFit9 – CrossFit WOD

Skill

Front Squat (5 x 3)

Kneeling thoracic rotations 3 x 10 per side

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP:

50 KB swings

40 Toes to bar

30 Power snatches

20 Box jump overs

L1: 45/35; B/P

L2: 75/55; G/Y

L3: 95/65; R/G (Russian)