CrossFit9 – CrossFit WOD

Weightlifting

Weightlifting (Weight)

Every minute on the minute for 20 minutes:

Minutes 1-5, use a light weight to complete:

1 snatch pull

1 hang power snatch

1 overhead squat

Minutes 6-10, use a light weight to complete:

1 snatch pull

1 low-hang snatch

Minutes 11-20, increase the load if movement is sound and complete:

1 snatch pull

1 squat snatch

Metcon

Metcon (Time)

For time:

Cal Echo bike

9-6-3

D-Ball ground-to-shoulder
10 min cap

Sub for echo bike = burpees @ double the reps

L3: echo 18-12-6 calories, 100/70+