CrossFit9 – CrossFit WOD

Skill

Push Jerk (6 x 2)

3 x 15 banded pallof press between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

400m run

30 DB hang clean + press

30 single arm overhead* walking lunge with DB (15R/15L)

*if struggling to keep elbow locked out, bring DB to shoulder.

L1: 15/10+

L2: 35/25+

L3: 50/35+