CrossFit9 – CrossFit WOD

Skill

Snatch Complex (14 minute EMOM)

1 Power Snatch

1 Hang Squat Snatch

1 Overhead Squat
Work up to a heavy single

L1: 45/35

L2: 105/75

L3: 135/95

Metcon

Metcon (Time)

5 rounds for time:

21 calorie bike erg or 15 calorie echo bike

15 burpees over bar

9 front squat

L1: 45/35

L2: 95/65

L3: 115/85