CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
12 minute EMOM:
1. 1-2 Turkish Get-up (1-2R/1-2L)
2. 2-way parking single arm OH carry (down R, back L)
Metcon
Metcon (AMRAP – Reps)
8 rounds x 2 minute AMRAP:
Buy in: 250m row or 450m bike erg
In remaining time:
Max power snatches
:30 rest between rounds
L1: 45/35
L2: 75/55
L3: 95/65
Score = total reps of snatches over 8 rounds