CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

10 minute EMOM:

Snatch complex

Power snatch

+ Hang squat snatch

+ OH squat

(In the same minute)

L1: 45/35

L2: 95/65+

L3: 135/95+

Metcon

Metcon (AMRAP – Rounds)

2 x 8:00 AMRAP:

4 bar muscle ups (or 8 pull-ups)

8 front squats

12 calorie bike or ski

16 Russian twists with plate

(2 minutes rest between)

L1: 45/35

L2: 115/85

L3: 135/95; bar muscle ups