CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

10 minute EMOM:

2 squat snatch

L1: power snatch 45/35 or 20 DB snatch

L2: 95/65+

L3: 135/95+

Metcon

Metcon (Time)

For Time: (25 minute cap)

1000m row

30 strict press

60 sit-up or 30 GHD (both Rx)

800m run

L1: DB; 400 run

L2: 75/55

L3: 95/65