CrossFit9 – CrossFit WOD

Skill

Clean and Jerk Complex (In 10 minutes EMOM: work up to heavy singles)

2 Cleans + 1 Jerk
Squat or power

Metcon

Metcon (AMRAP – Reps)

10 minute AMRAP:

2*4*6*8*10*12*14

Back rack reverse lunges

*200m run

Rest 2 minutes

10 minute AMRAP:

8 bench press

200m ski

L1: 45/35

L2: 95/65+

L3: 135/95+