CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
12 minute EMOM:
In the same minute…
3 power cleans +
2 SH2OH
L1: 45/35
L2: 115/85+
L3: 185/125+
Metcon
Metcon (Time)
For time:
Buy in: 800m run
30-20-10
KB swing
Pull-up
Cash out: 800m run
L1: B/P
L2: R/G (russian)
L3: R/G (american)