CrossFit9 – CrossFit WOD

Skill

DL + Clean + SH2OH Complex (14 minute EMOM)

3 deadlift

+ 3 hang clean

+ 3 shoulder to overhead
L1: 45/35

L2: 95/65

L3: 115/85

Metcon

Metcon (AMRAP – Reps)

For time:

Buy in: 400m farmer carry

20-15-10-5

Calorie Row

Front Squats

Cash out: 50 sit-ups

L1: 45/35

L2: 75/55

L3: 95/65