CrossFit9 – CrossFit WOD

Skill

Sumo Deadlift (1 rep max)

Metcon

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

Finisher

Metcon (Time)

3 rounds:

1 minute plank

15 bicep curls

10 tricep extensions