CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

3-4 Supersets:

8-12 Strict Press

12-15 Lateral raise

12-15 Hammer curl

Metcon

Metcon (AMRAP – Reps)

5 rounds x 3 minute AMRAP:

15 Deadlift

15 Box jumps

Max calorie echo bike or ski

90 seconds rest between

L1: 95/65

L2: 205/135

L3: 225/155

Score = toal reps