CrossFit9 – CrossFit WOD

Weightlifting

Snatch Complex (12 minute EMOM)

1 Power Snatch

+ 1 Hang Squat Snatch

Metcon

Metcon (AMRAP – Reps)

8 minute AMRAP:

4*8*12*16*20…etc

Double DB front squats

*10 lateral burpees over DB

Rest 3 minutes

8 minute AMRAP:

10*20*30*40*50

Single arm alt DB hang clean and jerk (50/35+)

*10 box jump overs

L1: 15/10+

L2: 35/25+

L3: 50/35+