CrossFit9 – CrossFit WOD

Skill

Metcon (AMRAP – Reps)

EMOM 14:

1: 2 turkish get-ups (1R/1L)

2: 3-6 strict pull-ups or 8 rack pull-ups

L1: B/P+

L2: Y/B+

L3: G/Y+

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

15 toes to bar

10 deadlifts

5 power snatches

L1: 45/35

L2: 95/65

L3: 115/85

Metcon (Weight)

Immediately followed by…

5 minutes to find today’s heavy squat snatch