CrossFit9 – CrossFit WOD

Skill

Snatch Complex (12 minute EMOM)

1 Power Snatch +

1 Hang Squat Snatch +

1 Overhead Squat

Metcon

Metcon (AMRAP – Reps)

4 rounds x 4 minute AMRAP:

15 front squats

15 box jumps

Max calorie row or ski in remaining time

Rest 2 minutes between rounds

L1: 45/35

L3: 95/65

L3: 135/95