CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

Clean and Jerk Complex

15 minute EMOM:

1 squat clean

+ 1 hang squat clean

+ 1 shoulder to overhead

* weight increases every 5 minutes.

L1: 45/35; 55/45; 75/55

L2: 115/85; 135/95; 155/105

L3: 135/95; 155/105; 185/125

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP:

16/14 calorie row or ski

16 box jumps

16 KB swing

L1: B/P

L2: G/Y

L3: R/G