CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

12 minute EMOM:

Complex: Power Clean + Hang Squat Clean

Work your way up to a heavy complex

Metcon

Metcon (AMRAP – Reps)

10 minute AMRAP:

Max calorie echo bike

On the minute starting at 0:00:

12 Wallballs (20/14#)

Rest 3 minutes

10 minute AMRAP:

Max calorie ski

On the minute starting at 0:00:

15 Slam balls

Score = total calories over both AMRAPs

L1: 15/10+

L2: 25/20+

L3: 30/25+