CrossFit9 – CrossFit WOD
Skill
Clean Complex (Work way up to a heavy single of the full complex )
1 power clean
+ 1 hang clean
+ 1 shoulder to overhead
Metcon
Metcon (AMRAP – Reps)
4 x 3:00 AMRAP:
15 Shoulder to overhead
25 wallballs
*Max double unders in the time remaining
Score = double unders
2 minutes rest between AMRAPs
L1: 45/35
L2: 95/65
L3: 135/95