CrossFit9 – CrossFit WOD
Skill
Clean and Jerk (Today’s 1 rep max)
20 minutes to establish
Metcon
Metcon (AMRAP – Reps)
4 x 4 minute AMRAP:
350m row or 300m ski
15 HSPU
10 front squat
Rest 90 seconds between rounds
L1: 45/35
L2: 95/65
L3: 115/85
Score = total reps over 4 rounds. Pick up where you left off.