CrossFit9 – CrossFit WOD

Skill

Clean Complex (15 minute EMOM)

1 Power Clean

1 Hang Squat Clean

1 Front Squat
Work up to a heavy complex

Metcon

Metcon (AMRAP – Reps)

For time:

1000m row

30 back rack lunges

60 sit-ups

750m row

20 back rack lunges

50 sit-ups

500m row

10 back rack lunges

40 sit-ups

L1: 45/35

L2: 95/65+

L3: 115/85+