CrossFit9 – CrossFit WOD

Skill

Compare to 180125

Metcon (Weight)

20 minute EMOM:

3 Power Clean

2 Front Squat

1 Shoulder to Overhead

L1: 45/35+

L2: 95/65+

L3: 135/95+

Metcon

Metcon (AMRAP – Rounds)

8 minute AMRAP:

2-4-6-8-10-etc

KB Swing

Wallball (20/14#)

Increase reps by 2 until time elapses

L1: B/P

L2: R/G – Russian

L3: R/G – American

Score = last complete round total

Example: 8 KB Swing + 8 Wallball = 16