CrossFit9 – CrossFit WOD

Strength

20 minutes

A: Strict Press (Work up to a heavy set of 3)

Then, backoff to 80% of that number for 2 x 5.

B: Pendlay Row (3 x 8-10)

Metcon

Metcon (AMRAP – Reps)

16 minute AMRAP:

2-4-6-8-10-12-etc

Single arm DB snatch (per side)

Burpee box jump

Calorie echo bike or ski

L1: 25/15+

L2: 35/25+

L3: 50/35+
Score = total reps