CrossFit9 – CrossFit WOD

Skill

Push Press (3 x 4)

Push Jerk (3 x 3)

Accessory: 3 x 8 single arm bottoms up KB press (8R/8L)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

40 DB snatches (20R/20L) (50#/35#)

30 box jumps

20 HSPUs

10 deadlifts

L1: 135/95

L2: 205/135

L3: 225/155