CrossFit9 – CrossFit WOD
Skill
Sumo Deadlift (1 rep max)
Metcon
CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
CrossFit Games Open 16.3 Scaled (AMRAP – Reps)
AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb.
Finisher
Metcon (Time)
3 rounds:
1 minute plank
15 bicep curls
10 tricep extensions