CrossFit9 – CrossFit WOD

Skill

Snatch + Hang Snatch Complex (14 minute EMOM)

1 Snatch

+ 1 Hang Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

400m run

25 KB swing

4/2 ring muscle ups

L1: 25/20+ (B/P) 10 ring or box dips

L2: 50/35+ (G/Y)

L3: 70/50+ (R/G); 6/4