CrossFit9 – CrossFit WOD

Weightlifting

Snatch (1 x 3 @60%
2 x 2 @70%
3 x 2 @80%
Rest 2-3 minutes between sets)

Metcon

Metcon (Time)

For Time:

Buy-In: 400m Farmer Carry

Then,

1-2-3-4-5-6-7-8-9-10

Burpee Over Bar

Front Squat
L1: 45/35; B/P

L2: 115/85; Y/B

L3: 135/95; G/Y

Extra Accessory

Post Chain (Checkmark)

Prone WYs

3 x 6 @light

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