CrossFit9 – CrossFit WOD

Strength

Back Rack Reverse Lunge (4 x 6R/6L)

Accessory: 3 x 10 b-stance deadlift per side

Metcon

Metcon (AMRAP – Reps)

5 minute AMRAP:

30 air squats

20 push-ups

10 power cleans (L2: 95/65)(L3: 115/85)

Rest 2 minutes

5 minute AMRAP:

30 air squats

15 HSPUs

8 power cleans (L2: 115/85)(L3: 155/105)

Rest 2 minutes

5 minute AMRAP:

30 air squats

10 strict HSPUs

6 power cleans (L2: 135/95)(L3: 185/125)

L1: 45/35