CrossFit9 – CrossFit WOD

Skill

18-20 minutes

Push Jerk (3 x 3)

3 x 10 banded face pulls

Split Jerk (3 x 2)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

3 Front Squats

3 Burpee Pull-ups

6 Front Squats

6 Burpee Pull-ups

9 Front Squats

9 Burpee Pull-ups

[Add 3 Reps Per Round]

L1: 45/35

L2: 95/65

L3: 115/85

3 minutes rest

1-Mile Run (Time)

Max Effort 1-Mile Run