CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

3-4 Giant Sets:

6-8 strict press

8-12 lateral raise

6-8 Pendlay Row

Metcon

Metcon (AMRAP – Reps)

5 x 3 minute AMRAP:

12 hang power cleans

12 pull-ups

Max calorie echo bike or ski

90 seconds rest between

L1: 45/35

L2: 95/65

L3: 135/95