CrossFit9 – CrossFit WOD
Skill
Clean Complex (15 minute EMOM)
1 Power Clean
1 Hang Squat Clean
1 Front Squat
Work up to a heavy complex
Metcon
Metcon (AMRAP – Reps)
For time:
1000m row
30 back rack lunges
60 sit-ups
750m row
20 back rack lunges
50 sit-ups
500m row
10 back rack lunges
40 sit-ups
L1: 45/35
L2: 95/65+
L3: 115/85+