CrossFit9 – CrossFit WOD

Skill

Snatch Complex (Work up to heavy single)

1 Power Snatch

+ 1 Hang Squat Snatch
In 15 minutes, work your way up to a heavy single of the FULL complex. Do not set the bar down between the two snatches.

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

12/10 calorie echo bike

2 ring muscle up

20 KB swing

40 air squat

L1: Y/B; 12 ring dips

L2: G/Y

L3: R/G; 5 ring muscle ups