CrossFit9 – CrossFit WOD
Skill
Split Jerk (Work up to today’s 1RM)
Metcon
Metcon (AMRAP – Reps)
16 minute alternating EMOM:
1. 10/8 calorie echo bike
2. 12 power snatches
3. Max slam balls
4. Rest
L1: 45/35; 10/8 calorie bike erg
L2: 75/55
L3: 95/65
Score = total number of slam balls
Athletes may be split into two groups starting at station 1 or 2. Each group must go to Max slam balls in the 3rd minute and end with 1 minute of rest.