CrossFit9 – CrossFit WOD

Olympic Weightlifting

Metcon (Weight)

20 minute EMOM:

1 squat clean

1 hang power clean

1 shoulder to overhead

*In the same minute

L1: 45/35

L2: 115/85

L3: 175/115

Metcon

Metcon (Time)

For time:

50/40 calorie echo bike

Rest 3-4 minutes

40/30 calorie echo bike

Rest 2-3 minutes

30/20 calorie echo bike

Rest 2 minutes

20/10 calorie echo bike

Run workout in heats as needed

L1: Bike erg damper 6+