200908

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CrossFit9 – CrossFit WOD

Skill

Push Jerk (1 rep max)

Accessory: Cuban Press 4 x 8

Metcon

Metcon (AMRAP – Reps)

For reps:

3 minute AMRAP: Max calorie ski

Rest 30 seconds

3 minute AMRAP: Max back squat

Rest 30 seconds

3 minute AMRAP: Max KB Swing

Rest 30 seconds

3 minute AMRAP: Max meter run (every 10 meters = 1 rep. To be performed in 200m intervals)

L1: 45/35+; B/P

L2: 95/65+; G/Y

L3: 135/95+; R/G