CrossFit9 – CrossFit WOD

Weightlifting

Snatch Complex (12 minute EMOM)

1 Power Snatch

1 Hang Squat Snatch

1 Overhead Squat
Work your way up

Metcon

Metcon (AMRAP – Reps)

15 minute AMRAP:

2*4*6*8*10*12*etc

Front rack lunges (total reps)

Pull-ups

*150m ski or 100m run sprint

L1: 45/35

L2: 95/65

L3: 135/95