CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

10 minute EMOM:

3 clean and jerk

Work your way up to a heavy triple

Starting points:

L1: 45/35

L2: 105/75

L3: 135/95

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles