210913

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