CrossFit9 – CrossFit WOD
Skill
Push Jerk (1 rep max)
Accessory: Cuban Press 4 x 8
Metcon
Metcon (AMRAP – Reps)
For reps:
3 minute AMRAP: Max calorie ski
Rest 30 seconds
3 minute AMRAP: Max back squat
Rest 30 seconds
3 minute AMRAP: Max KB Swing
Rest 30 seconds
3 minute AMRAP: Max meter run (every 10 meters = 1 rep. To be performed in 200m intervals)
L1: 45/35+; B/P
L2: 95/65+; G/Y
L3: 135/95+; R/G