201015

CrossFit9 – CrossFit WOD

Skill

Push Jerk (5 x 3)

Accessory: 3 x 10 leaning lateral raise per arm

Metcon

Metcon (AMRAP – Rounds and Reps)

5 x 3 minute AMRAP:

10/8 calorie ski or echo bike

10 shoulder to overhead

12 box jumps

1 minute rest between

L1: 45/35

L2: 105/75

L3: 135/95

Pick up where you left off.