CrossFit9 – CrossFit WOD

Skill

18-20 minutes

Push Jerk (6 x 3)

3 x 12 bicep curls

Metcon

Metcon (AMRAP – Rounds)

5 x 3 minute AMRAP:

3 DB Front Squat

3 DB SH2OH

3 Box Jump Overs

6 DB Front Squat

6 DB SH2OH

6 Box Jump Over

9

9

9

Pick up where you left off, continue increasing by 3.

Rest 1 minute between rounds

L1: 25/15+

L2: 35/25+

L3: 50/35+
Score = completed rounds