CrossFit9 – CrossFit WOD

Skill

Bench Press (5 x 4)

Accessory: 3 x 10 single arm bent over row

Metcon

Metcon (AMRAP – Reps)

8 minute AMRAP:

2-4-6-8-10-12-14-etc

Alternating DB snatch (per arm)

Calorie ski

L1: 25/15+

L2: 35/25+

L3: 50/35+

Score = reps of alt DB snatch accumulated

Rest 2 minutes

8 minute AMRAP:

2-4-6-8-10-12-14- etc

KB swing

Calorie echo bike

L1: Y/B+

L2: G/Y+

L3: R/G+

Score = reps of KB swings accumulated