CrossFit9 – CrossFit WOD

Skill

Snatch Complex (Work up to heavy single complex )

1 Power Snatch

1 Hang Squat Snatch

1 Overhead Squat
Do not drop bar between movements

Metcon

Metcon (Time)

3 rounds for time:

800m run

15 D-ball squat

15 D-ball over shoulder

L1: 30/20+; 400m run

L2: 60/50+

L3: 70/60+