CrossFit9 – CrossFit WOD
Strength
20 minutes
A: Strict Press (Work up to a heavy set of 3)
Then, backoff to 80% of that number for 2 x 5.
B: Pendlay Row (3 x 8-10)
Metcon
Metcon (AMRAP – Reps)
16 minute AMRAP:
2-4-6-8-10-12-etc
Single arm DB snatch (per side)
Burpee box jump
Calorie echo bike or ski
L1: 25/15+
L2: 35/25+
L3: 50/35+
Score = total reps