CrossFit9 – CrossFit WOD
Weightlifting
Metcon (Weight)
12 minute EMOM:
1 power snatch
+ 2 overhead squats
L1: 45/35
L2: 115/85+
L3: 155/105+
Metcon
Metcon (AMRAP – Reps)
12 minutes AMRAP:
5 front squats
10 chest-to-bar pull-ups
30 double unders
L1: 75/55
L2: 155/105
L3: 185/125