CrossFit9 – CrossFit WOD
Skill
Push Press (3 x 4)
3 x 10 banded face pulls
Push Jerk (3 x 3)
Metcon
Metcon (AMRAP – Reps)
5 rounds x 1 minute stations, each for reps:
1. Overhead squat
2. Burpees over bar
3. Calorie echo bike or ski
4. Rest
L1: 45/35
L2: 75/55
L3: 95/65
Athletes may start at different stations, but every athlete should end the round with rest.
Score is total reps