CrossFit9 – CrossFit WOD
Skill
Strict Press (3 x 8)
3 x 15 tricep pushdowns
Pendlay Row (3 x 8)
Metcon
Metcon (AMRAP – Reps)
5 minute AMRAP:
Buy-in: 25/20 calorie echo bike or 27/24 calorie ski
9 power cleans (95/65)
9 shoulder to overhead (95/65)
2 minutes rest
5 minute AMRAP:
Buy-in: 25/20 calorie echo bike or 27/24 calorie ski
6 power cleans (115/85)
6 shoulder to overhead (115/85)
2 minutes rest
5 minute AMRAP:
Buy-in: 25/20 calorie echo bike or 27/24 calorie ski
3 power cleans (155/105)
3 shoulder to overhead (155/105)
L1: 45/35; increase as appropriate
L3: 135/95; 185/125; 205/135