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.