CrossFit9 – CrossFit WOD

Skill

Squat Clean Complex (18 minutes to work up to a heavy single complex)

1 squat clean

+ 2 hang power cleans

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

200m run

20 Single arm hang clean + press

15 toes to bar

L1: 20/15+

L2: 35/25+

L3: 50/35+