CrossFit9 – CrossFit WOD

Skill

Overhead Squat (1 rep max)

Metcon

Metcon (AMRAP – Rounds and Reps)

On a 14 minute running clock…

A. 9 minute AMRAP:

10 hang power snatch

30 air squat

L1: 45/35

L2: 75/55

L3: 95/65

Metcon (Weight)

B. In 5 minutes, establish:

1 rep max heavy squat snatch

Or

800m run; then in remaining time: bar hang