CrossFit9 – CrossFit WOD

Skill

Back Rack Lunge (4 x 6 per leg)

Accessory: banded good mornings 3 x 15

Metcon

Metcon (AMRAP – Reps)

5 x 3 minute AMRAP:

12 calorie ski or 9 calorie bike echo

15 box jumps

Max power snatches

Rest 1 minute between AMRAPs.

L1: 45/35

L2: 75/55

L3: 95/65
Score = power snatch reps