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CrossFit9 – CrossFit WOD

Skill

Split Jerk (Work up to today’s 1RM)

Metcon

Metcon (AMRAP – Reps)

16 minute alternating EMOM:

1. 10/8 calorie echo bike

2. 12 power snatches

3. Max slam balls

4. Rest

L1: 45/35; 10/8 calorie bike erg

L2: 75/55

L3: 95/65

Score = total number of slam balls
Athletes may be split into two groups starting at station 1 or 2. Each group must go to Max slam balls in the 3rd minute and end with 1 minute of rest.