CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
3-4 Giant Sets:
6-8 strict press
8-12 lateral raise
6-8 Pendlay Row
Metcon
Metcon (AMRAP – Reps)
5 x 3 minute AMRAP:
12 hang power cleans
12 pull-ups
Max calorie echo bike or ski
90 seconds rest between
L1: 45/35
L2: 95/65
L3: 135/95