CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

14 minute alternating EMOM:

1. 12 front rack lunges* (6R/6L)

2. 1 Turkish get-up (1R/1L)

*Complete all reps on weaker side before switching

Metcon

Metcon (AMRAP – Reps)

4 x 3 minute AMRAP:

20 Wallballs

15 Bar facing burpees

Max squat cleans

L1: 45/35

L2: 95/65

L3: 135/95
Score is # of squat cleans completed over 4 rounds.